Wellness Katie: healthy living

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Showing posts with label healthy living. Show all posts
Showing posts with label healthy living. Show all posts
We know that in late fall and winter flu is a very common illness. That's why it's important to know how to protect yourself from the flu. In this article you can learn 20 ways to prevent it.

How Can You Protect Yourself From The Flu


What is the contagious period of a cold?

The active disease is considered to last up to 7 days, with an incubation period of 3 to 4 days.

How to avoid the flu when it is starting?

Once flu symptoms start there is no way to avoid illness. However, it is very important that you take steps to prevent symptoms from becoming severe or complicated by a bacterial respiratory infection.

The most important thing is to stay hydrated, maintain a good diet. Include vitamin C and zinc supplements. You can also use probiotics.

How to avoid a cold that is starting?

A cold is a viral illness. Viruses have a short cycle in the human body and there are no antiviral drugs for the common cold. Therefore, measures should be taken to strengthen the immune system and prevent symptoms from progressing for a long time: sleep well, eat properly, maintain good hydration, and add some supplement of vitamin C, ginseng, probiotics, or zinc.

Also take care of the people around you in your family group or people close to your work or study and avoid infecting them.

For this we have organized for you 20 effective ways to prevent the flu. Let's get to know them.

1. Avoid alcohol consumption

Drinking alcohol interferes with the quality of your sleep, which increases your chance of getting sick from not getting enough rest.

It is known that drinking alcohol at night can disrupt your REM sleep, paradoxical sleep that is the most repairing part of it.

Drinking a lot of these beverages also affects the functioning of your immune cells, which leaves you prone to developing infectious diseases.(Reference)

2. Clean your spaces inside the gym

Gyms are often places that collect dirt and germs from sweat and sweaty towels. To avoid contact with these microorganisms as much as possible, place a clean towel on the benches before sitting down.

Before grabbing equipment, weights, or other training tools, first clean them with antibacterial towels.

3. Manage your stress

Stress weakens your immune system, making you more likely to catch a cold or the flu than a more serene person (Reference).

Try to avoid stressful situations. Look for recreational activities or exercises to keep your mind busy.

4. Clean up your office space

Clean with disinfectant at least once a week, even if it appears to be clean, anything that comes in contact with other people such as the copier keyboard, microwave, elevator buttons and a chair armrest.

Rhinoviruses, responsible for the flu, can live on surfaces for up to 48 hours (Reference).

5. Include enough protein in your diet

Include enough protein in your diet to prevent flu

 

Research has concluded that protein-poor diets deplete the immune system (Reference). To avoid this, eat fish, yogurt and eggs, foods rich in protein.

6. Take probiotics

Positive bacteria that keep you healthy and protected from hostile bacteria.

One study found that taking probiotics regularly reduces the incidence of upper respiratory infections, such as cold and flu viruses (Reference).

Yogurt, olives, raw cheese, milk kefir, water kefir and pickles are rich in probiotics.

7. Drink plenty of tea

Drink plenty of tea to prevent cold

 

Drinking tea and breathing its vapor stimulates the cilia or hair follicles of the nose, which efficiently eliminates germs.

Lemon slims mucus and honey is antibacterial, properties that make it the best tea complement to prevent cold. (Reference)

8. Take a zinc supplement

According to the Mayo Clinic, zinc can prevent the rhinovirus from multiplying and lodging in the mucous membranes of the throat and nose. (Reference)

The mineral functions more efficiently in syrup or tablet because the substance remains in the throat and comes into direct contact with the rhinovirus.

Despite these advances, science demands more controlled studies to demonstrate the effectiveness and safety of zinc in preventing colds.

9. Drink plenty of fluids

Drink plenty of fluids to prevent cold

 

Drinking plenty of water a day keeps your body strong and ready to fight the germs of the common cold and flu virus.

One study found that staying hydrated boosts a specific immune response, allowing the body to kill viruses faster.

Drink plenty of water, 6 to 8 glasses per day, and avoid caffeinated beverages.

10. Clean your nose

A daily nasal wash with a syringe helps to eliminate viruses and nasal secretions.

Buy your nasal saline irrigation at any pharmacy or prepare one at home. Mix three teaspoons of iodine-free salt with one teaspoon of baking soda. Then use a teaspoon of this mixture in a cup with water and you're done.

11. Exercise

In addition to boosting your appearance and mood, exercise also improves your immune system by preventing the spread of colds and flu.

One study found that obese and overweight people are more likely to suffer injuries and diseases (Reference)

Exercises don't have to be strenuous, you just have to be on record. Start with routines that you can tolerate for at least 30 minutes a day, three times a week.

12. Get a massage

Getting massages at least once a month helps to get rid of stress and increase circulation, which improves your immune system by nourishing cells with more oxygen and blood.

13. Eat well

A study in older adults found that eating lots of nutrients improves the immune system and helps prevent diseases such as the flu.

14. Get enough sleep

Many studies have found that 8 or more hours of sleep at night is critical to maintaining a healthy immune system. Lack of sleep or poor quality sleep is associated with a decrease in your defenses (Reference).

15. Wash your hands often

The value of hand washing is underestimated, yet it is one of the most effective ways to prevent the spread of a cold or flu.

A scientific study revealed that young people who washed their hands more frequently had fewer infections with the flu than those who did not (Reference).

16. Eliminates tricks

Biting your nails or sucking on your fingers when you eat makes it easier for germs and viruses to get into your body.

Don't touch your eyes, nose, or mouth with your hands, because this is one of the ways germs enter your body and become an upper respiratory infection.

Avoid touching surfaces in public places such as stair railings or sinks in bathrooms because they are full of bacteria. (Reference)

17. Exhale

Exhale gently and slowly as you pass a person who has sneezed or coughed. Do it until you get a few feet away from it. This will prevent you from inhaling the polluted air.

18. Meditate

Meditate To Protect Yourself From The Flu

 

According to a study by the University of Wisconsin, United States, your mind is capable of reducing the chances of getting the flu by up to 50% (Reference).

The study included 51 people who did meditation exercises. They recorded 13 fewer illnesses and 51 fewer sick days than the control group during a flu season.

This result is probably a consequence of the reduction in the physical effects of stress, which weakens the immune system.

19. Clean the mobile

Your mobile phone can collect more bacteria than a public toilet. So clean it with a sanitizing wipe that eliminates the microorganisms that potentially enter your mouth.

Avoid using your phone in the bathroom or while eating. (Reference)

20. Don't eat sweets

A study by Loma Linda University in the United States found that eating 6 tablespoons of sugar in orange juice or a sugary drink weakens the white blood cells responsible for fighting infections.

The researchers found that the immune system slows down for several hours after eating or drinking sugar, so your resistance to infection will decrease significantly if you drink several sodas a day.

These are the best steps you can take and help you prevent a cold or flu.

Whether or not you get the flu or a cold is now up to you. It's up to you to spend days in bed or enjoy the winter with typical activities of this season.

What are the symptoms of a common cold?

The main symptoms of a common cold are:

  • Crystalline nasal mucus (medically called anterior rhinorrhea hyaline)
  • Nasal congestion and obstruction
  • Throat irritation
  • Dry cough
  • Fever or breakage
  • General malaise
  • Sneezing
  • Lack of appetite
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How Can You Protect Yourself From The Flu? - 20 Tips

What should we eat in the summer months and what foods are banned at this time of year? "The answer is not reduced to one, but has different nuances depending on each person and their habits," explains María José Tapia, a member of the Nutrition area of the Spanish Society of Endocrinology and Nutrition (SEEN):

10 Healthy Habits To Take Care of Your summer Diet


1. Be hydrated. This specialist reminds us that adequate hydration is essential and that is why we must increase our intake of water as well as of fruit and vegetables in the form of gazpacho or cold soups.

2. Follow the Mediterranean diet, also on holidays. "It could be summed up as using olive oil as the main fat of addition, eating fruits, vegetables, bread and other foods from cereals (pasta, rice and especially whole-grain products) or pulses on a daily basis, moderating the intake of red and processed meats by replacing them with fish and eggs, promoting the intake of unprocessed foods and dispensing with sweets and cakes," Tapia says. In his opinion, this nutritional pattern should be maintained because of its health benefits such as the prevention of obesity and cardiovascular disease.

3. Eat seasonal fruits and vegetables. At this time of year there are many fruits and vegetables that, in addition to hydrating us, are very low in calories. Mid-morning and mid-afternoon are good times to eat pieces of fruit such as watermelon or melon portions that despite their sweet taste are low in added sugars and suitable for people with diabetes.


RELATED: Fruits and Vegetables Protect the Heart



4. Eliminate caloric drinks. To control weight, calorie-containing beverages such as alcohol, sweetened soft drinks, and even those labeled as non-alcoholic products should be avoided altogether. The SEEN suggests replacing them with water and infusions.

5. Moderate meat consumption. It is advisable to eat more fish rations than meat rations per week, especially to limit red meat dishes. In particular, it is recommended to take fish five or six times, of which at least three should be oily fish.

6. Take care of the quantities. Try not to overdo the amount of food and avoid large meals. "We must control the intake of those foods that, although healthy, provide a lot of calories if eaten in excess such as fruits, vegetables, pasta or rice".

7. Choose simple recipes. In order not to increase the caloric intake, the way of preparing the dishes must be simple. Taking raw vegetables, for example, is the best way to take advantage of all their vitamins and minerals.

8. Do not abuse fats. The SEEN indicates that it is not necessary to eliminate them but to reduce the quantities and incorporate them into the diet through olive oil. In addition, the way of cooking directly conditions its consumption, so it is best to opt for grilled, juice or cooked dishes.

9. Eat ice cream occasionally. It is recommended to take them in a timely manner and knowing their nutritional composition. In the case of desserts or snacks, it is best to replace ice cream with fruit or dairy desserts. Experts remember that both sweets and ice cream are not essential foods in a balanced diet.

10. Increase physical activity. In order not to gain weight, it is important to do moderate or light physical activity at least four or five times a week. With the good weather, you can take advantage of it to do outdoor sports but always avoiding the central hours of the day.

The expert reminds us that once the summer is over, "we must continue to maintain a balanced diet and healthy lifestyle habits in order to maintain an adequate physical condition that allows us to resume our normal work activity and routines normally".

SEE ALSO: How I Lost 17 Unwanted Pounds

10 Healthy Habits To Take Care of Your summer Diet

Changing your pantry, fridge and freezer will certainly set the stage for achievement while you're shifting onto the Paleo diet, and aiming your outer natural environment with your internal goals helps to retain you on track. It's quite a bit easier to avoid temptations once they are not looking you instantly in the face, never neglect the main objective of cleaning out your kitchen is to clear away the major food causes from your diet that are prevalent causes of disease, weight gain, and inflammation which include grains: breads, rice, pastas, etc; beans: peanuts, soy, all legumes, dairy, processed sugars, certain vegetable oils, and most manufactured foods.

Prepare Your Kitchen for the Paleo Diet

Recommendations to clean out your freezer, fridge and pantry.


The Paleo diet removes these metabolism wrecking foods and eliminates them with healthy and empowering foods that offer your cells with the nutrients that they require to repair your damaged metabolic equipment. In general, eating Paleo requires eating veggies, fruits, meats, fish, certain fats, nuts, and seeds. The following recommendations will assist you in cleaning up your freezer, fridge and pantry to clean the metabolism-wrecking foods and maintain only the foods that will assist your voyage towards attaining optimal health. Change Your Kitchen into a Destination for Healthy Food Storage. Being desired with food is typically easier when your pantry, fridge and freezer reveal your motives. It does not have to be a large project to turn your kitchen right into a haven for healthy food storage; all it requires is a little planning and purpose! Preparation is a key component in creating enduring change in your diet and way of life, and a great place to start the purpose to action adjusting is in your kitchen.

What you'll require to do for the Paleo Clean:

Cleaning supplies if you're being extra excited.
Vacuum sealer, vacuum sealed foods maintain their nutritious value for much longer in the freezer.
The kitchen can easily be an especially intimidating place to clean, as we typically stuff things in the deep back corners that we had full motives of using, but have long lost their healthy value. There may well be guilt or confusion connected with throwing out these foods, and I'm here to aid you on the process of tossing out that which typically is no longer needed, which usually includes the feelings that remorse and to take the foods that will support your body to flourish! So take a spacious breath, and get set to change your kitchen into a safe place for healthy food storage.
Freezer healthy Ziploc bags.
Garbage can for getting rid of old foods.
Around 30 minutes per task: fridge, freezer, pantry.
Sharpie pen, for writing on Ziploc and simply vacuum covered bags.

Basic guidelines of the kitchen clean, clean it if:

It's on the list of Foods to Steer clear of our Paleo diet Food List.

List of Foods to Clear away for the Paleo Clean.

  • It's even more than a few months old.
  • You are not able to identify what it is.
  • It's expired.
  • Your instinct says to Clean it.

RELATED: What Foods Should You Never Eat on a Diet?

Tips for Cleaning up Your Kitchen.


This may well also be a great time to profit clean your pantry drawers, refrigerator and freezer. If you have the time, you may possibly consider tugging everything out of your refrigerator and giving it a comprehensive scrub down. Or why not really defrost and substantial clean your freezer to retain it energy efficient and to increase food preservation? Clean the crumbs away from the edges of your pantry. A clean kitchen creates for a stimulating new start as you adopt your new clean eating practices.

If you are sharing kitchen space with someone who eats foods that you are staying away from, consider establishing different areas or cabinets that have obviously defined limitations. There are organization containers and Tupperware containers obtainable that are beneficial for subdividing shared storage space.

I make it a behavior to write the date immediately on the package once I open a perishable food container for products that must be used within a certain amount of days after opening. The fresher the food, the more nutrients it includes.

My freezer is the security net of my refrigerator, preserving my butt when I do not possess time to shop for or put together fresh food! Every single week I free leftovers from my healthy meals that may be later promptly thawed when I'm in a pinch. Making use of my freezer to its maximum capacity saves me considerable time and cash, and helps maintain me on track with eating the correct foods to enhance my general health.

I reserve a small calendar in my kitchen to monitor the dates I cook numerous meals, so they do not end up lingering in my fridge for too long. If there's still leftovers after 2-3 days, I make use of my vacuum sealer to make an air tight and evidently labeled / dated package to freeze for long term use when I do not have the time frame to cook new food.

You can take away one food at a time from your fridge, yet a faster and more effective technique is to take out all the foods at once, and after that put back foods that will support your Paleo quest. This will support you work faster too, as you do not need perishable foods to be out of refrigerator or cluttering your counters for too much time.

Donating perishable and iced foods is allowed at many food banks, as is the donation of some ended foods. Check with your localized food bank earlier about what they can certainly and can not accept as donations. Even though, there's some thing to be said for not passing your poison on to one other human, and simply putting it in the garbage where it belongs! Use your discretion.

Label your refrigerator goods with both a date and information. You may possibly think that you'll keep in mind when you froze it and so what it is, nonetheless things appear quite distinct when they're frozen!

Decide upon the healthiest food:

Our hope is that you are capable to choose foods that are free of pesticides, antibiotics, animal abuse, hormones and that the food the animals were fed was suitable for their varieties. You should preferably prefer clean poor quality produce, meats, and seafood and change them with top quality, health-promoting foods, suddenheless, I identify that this is not usually possible. So do your best and most of all, do not strain!

The greatest produce.

The very best produce is organic, local, and in-season. The most awful produce is called conventional.

The ideal meats.

The greatest meats are grass-fed and pasture-raised, free-range, organic, hormone-free, and regional. The most severe meats come from animals that are conventionally raised, and are commonly fed grains generally genetically altered, given hormones, and cured very badly.

The very best seafood.

The ideal seafood is wild seafood, that by no means spent any kind of portion of its life in a fish farm. The most detrimental seafood is farmed seafood.

The greatest healthy fats sources.

Pastured grass-fed animal fats, olive oil, coconut oil, avocado oil, macadamia nut oil, avocado, nuts & seeds and their butters, olives, pastured eggs, seafood. Go for organic, extra-virgin, and cold pressed types whenever ever possible. The most detrimental fat sources are nonorganic, hydrogenated, and likewise refined: vegetable oil, corn oil, canola oil, cottonseed oil, margarine, soybean oil, safflower oil, sunflower oil, grapeseed oil.

Fridge and also Freezer Clean, foods to clear away:

  • Egg replacements.
  • Soda, incorporating diet soda with unnatural sweeteners.
  • Fruit juice sweetened teas, sports drinks ,, milk, other non-Paleo beverages.
  • Cheese.
  • Coffee creamers.
  • Any meats made up of nitrates or nitrates.
  • Margarine and different butter substitutes.
  • Frozen prepared meals.
  • Milk, incorporating milk from beans and grains just like soy milk and rice milk.
  • Tofu and all soy items.
  • Hummus.
  • Butter.
  • Condiments: ketchup, mayonnaise, salad dressings, etc.
  • Yogurt and all various other dairy products.
  • Ice cream.

Pantry Clean, particular foods to take away:

  • Cookies.
  • Crackers.
  • Peanut butter, try almond butter rather.
  • Slim Jims or any different other jerky containing nitrates, grains, corn, preservatives, or unnecessary materials.
  • Vegetable oils: corn, soy, sunflower, canola, etc.
  • Cheese solutions: Cheese Whiz, etc.
  • Corn merchandise: tortillas, popcorn, flour, corn chips, cereal, etc.
  • Many energy bars: they contain oats, soy, refined sugar, etc.
  • Beans: black, garbanzo, pinto, lentils, etc.
  • Chips: potato, tortilla, pita, etc.
  • Oatmeal.
  • Cake and brownie baking mixes, even the gluten-free kinds.
  • Pasta.
  • Candies.
  • Processed olive oil.
  • Soups made up of flour, beans, corn, or dairy.
  • Bread.
  • Grains and Grain flours: white, all-purpose, whole-grain, oat, rice, quinoa, millet, wheat, etc.
  • Granola bars.
  • Sugar: cane sugar, brown, etc.
  • Cereals.
  • Rice: wild, white, brown, etc.
  • Bagels, English muffins, and pastries.

You'll need to buy.

In some instances, adopting the Paleo diet makes it required to upgrade a few of your kitchen gear. A few points I've discovered are helpful once you're eating clean.

  • A good grater.
  • A garlic press.
  • Parchment paper.
  • A food processor or commercial grade blender.
  • An immersion blender.
  • A lemon juicer.
  • A slow cooker.
  • A spiral noodle maker, which turns veggies into pasta.

RELATED: Paleo Diet vs Mediterranean Diet


With these substances and tools available, you'll be all set to start an effective Paleo diet experience. If you continue to keep these products in your kitchen and pantry, you'll be prepared to combat cravings and generate yummy, healthy meals, actually when you're forced for time.

Article Source: https://EzineArticles.com/9904235

Prepare Your Kitchen for the Paleo Diet

Are you about to reach 40 and you’re worried about whether you need to make significant changes to your life?

5 Important Changes You Should Make To Your Diet When You Reach 40


Age shouldn’t be an impediment or a motive to care for your body. For precisely this reason, you should always care for yourself. However, there are a few changes you should make to your diet once your reach 40.

After 40, not only is it more difficult to lose weight, but also certain health problems can start that you need to control.

Today, we’ve prepared a list of the changes you should make. (Don’t worry; they’re simple!)

1. Increase your calcium intake

Increase your calcium intake


Due to the fact that your production of estrogen reduces after age 40, your bones will have greater difficulty in absorbing calcium from food.

The problem with this is that it increases your risk of suffering from osteoporosis and fractures that could have consequences for the future.

The ideal scenario is to ingest around 1000 milligrams of calcium a day.

Some options to get it include:

  • Cheese, which contain between 470 and 850 milligrams of calcium in a 100 gram piece (depending on the type of cheese). Remember, however, that when including it in your meals you should avoid adding more fats.
  • Almonds, which provide 250 milligrams of calcium in 100 grams of almonds. It is important not to consume almonds excessively, because they are high in carbohydrates and fats.
  • Yogurt. 100 grams of yogurt gives you between 127 and 180 milligrams of calcium. When it comes to choosing your yogurt, go for a natural one that’s as free as possible from sweeteners. Another good alternative is to make your own yogurt at home. This will enable you to make it in different ways and with different flavors.

2. Eat more protein


When you reach 40, you also need to increase your protein intake, because our muscle mass decreases as we grow older. This means that you can lose weight without wanting to, leaving room for more fat to accumulate.

Ideally, you should include around 30 grams of protein in each meal.

The best options are:

  • Soy, which contains 37 grams of protein per 100 grams. The ideal option is to eat the bean itself, but if you don’t like it or you can’t get it, try tofu or soy milk.
  • Pine nuts, which provide 14 grams of protein in every 100 grams. However, avoid eating large quantities of pine nuts at once because they are high in fats.
  • Chicken. We get 30 grams of protein from every 100 grams of skinless lean chicken. The best way to eat it is in meals with vegetables and the least amount of fat possible.

3. Reduce your sodium intake

Reduce your sodium intake


Inflammation and bloating is a common problem upon reaching your forties and during the menopause. To reduce how often and how seriously this happens, it is a good idea to eat little sodium.

The easiest way to achieve this is to reduce your salt intake. If you’ve already reduced your use of salt in cooking and inflammation continues to be a problem, check the labels of the products you tend to eat.

The majority contain sodium among their ingredients, so you should seek out healthier options or reduce the portions you eat.

Pay special attention to the nutritional information label. There, you can see the quantity of sodium that the product contains per portion and the weight of a portion.

4. Add more antioxidants to your diet


You’ve probably already heard a lot about the benefits of antioxidants in the body.

When you reach 40, you’ll start to experience problems related to aging, like skin problems and clicking joints.

To reduce the problem, try to include:

  • Peppers
  • Blackberries
  • Broccoli
  • Strawberries
  • Green tea
  • Dark chocolate

5. Monitor your vitamin B12 intake

Monitor your vitamin B12 intake


When you reach 40, your body starts to have nerve problems and problems with blood cell production. These two situations are reversed with the consumption of enough vitamin B12.

An adult requires around 2.4 micrograms of this vitamin per day, and you can get it from dairy products, fish and eggs.

RELATED: Six Powerful Foods That Improve Your Health

Other changes you should make when you reach 40


As well as your diet, it’s also important to improve your lifestyle to ensure that the efforts you make with your diet reap rewards.

The main changes are:

  • Make changes to your exercise plan to adapt it to the characteristics of your body. If you’ve noticed joint problems, choose more gentle exercises.
  • Have a medical check-up every 6 months. If you’ve always had good health you might not visit your doctor very often. When you reach 40, it’s important to do so more often to rule out the appearance of diseases.
  • Exercise often. Keep moving as much as you can. Even just a short walk or getting up and stretching a bit counts!

Do you already have these habits or do you need to adopt some into your life?

5 Important Changes You Should Make To Your Diet When You Reach 40

While this recipe is probably fairly similar to what you may do on a traditional burger. Because ground turkey often contains less fat than ground beef you want to make sure not to overcook the burger as it is easier to dry out than beef. You will however want to make sure to that the inside is cooked through because it is poultry after all and you want to eat a safe burger. I believe 160 degrees is the temperature but I do not check with a thermometer, after a while you can just tell when they are done. I hope you enjoy it. Keep your eye out for other unique and interesting burger ideas to try.

Turkey Burger Recipe: A Healthier Way To Enjoy An American Classic


Ingredients

  • 1 pound of ground turkey
  • 4 whole-grain buns
  • 4 tablespoons of seasoned breadcrumbs
  • tablespoons of onion (diced)
  • 2 tablespoons of parsley (chopped)
  • 4 slices of tomato
  • 4 slices of red onion
  • 2 lettuce leaves (halved)
  • 1 tablespoon of Worcestershire sauce
  • 1 teaspoon of your favorite hot sauce
  • 4 tablespoons of ketchup
  • Salt & pepper (to taste)

Instructions

To begin on your grilled turkey burger recipe, use a large bowl to mix together the ground turkey, seasoned bread crumbs, parsley, chopped onion, hot sauce and Worcestershire sauce. My wife prefers fresh bread crumbs although I like them dry. Mix well and divide the mixture into four equal portions. Form these portions into patties.

Use a charcoal grill to prepare a hot fire. Alternatively, you can use a gas grill which is how I often do it. If you have a George Foreman grill - even better.

Lightly coat your cooking surface with Pam or a similar spray, away from your heat source. Place your cooking rack about five inches away from the heat.

Next, grill your burgers until they are browned well on both sides. I normally do mine for about seven minutes on each side to ensure that they are heated through.

You may then serve your turkey burgers on buns topped with one slice of tomato, onion, half a lettuce leaf, along with a dollop of ketchup. If you feel that you require more enhancements, you may add a 1/2 cup of finely chopped red bell pepper like my wife does.

Cooking time (duration): 30 Minutes

Number of servings (yield): 4 Burgers


RELATED: 4 Healthy Appetizer Recipes for the Figure-Conscious

Turkey Burger Recipe - A Healthier Way To Enjoy An American Classic


Article Source: https://EzineArticles.com/5741679

Turkey Burger Recipe: A Healthier Way To Enjoy An American Classic

Women are always conscious of their health and fitness. They always desire to look slim and trim. If any woman gains extra weight, she looks for a quick solution to it too, by losing the weight quickly. There are numerous ways to do so, but some of the quick weight loss tips are as follows:

5 Tips On How A Woman Can Lose Weight Fast


5 Tips On How A Woman Can Lose Weight Fast


TIP 1: Take low-carb diets


Carbohydrate foods are rich in the calories, but at the same time they have to be taken in low quantities. The major advantage of eating low-carbohydrate foods is that they compel you to eat less. Without keeping an eye on the amount of calories they are consuming, the weight conscious people love taking the foods with lesser carbs and few carbs. If sugars and starches are consumed in greater amount they stimulate the hunger pangs. Hence, if carbohydrates are reduced in the food the appetite is likely to decrease also.

TIP 2: Drink enough water


Water is great for metabolic activities. Adding more water to your menu will reduce the hunger pangs. Taking water in the morning is the first step to do so. Water gives a feeling of being full, thus the food intake also cuts down. The final aftermath is the loss of weight. Water is a zero calorie food ingredient. It can flush out the excess weight. An addition of lemon wedges and mint can add refreshing flavors to your drink.

TIP 3: Go for Cardio


A thirty minute session that can speed up your heartbeat will burn out your extra calories. Any such work out will help take away the extra calories from your body. Thus, it becomes a great way of staying fit and slim. Any session of cardio on a regular basis is a great help for the weight conscious ladies.

TIP 4: Add more minutes to your bedtime


Although it seems strange, but still a few more hours of a happy sleep will stimulate your metabolic rate and help you shed off your weight quickly. No matter how long you sleep, just add half an hour to your bedtime and you will feel recharged. It will add to your muscular strength, keeping you healthy and active.

TIP 5: Start enjoying the proteins


There is no blinking of the fact that proteins are a great source of energy. If you are looking for quick weight loss, then the best option is to give up the carbs and start taking the proteins in the form of meat, eggs and fish. It is a good alternative to the carbohydrate foods. It gives a feeling of fullness that keeps you away from the extra food intake. A combo of protein source, a fat source and a low-carb vegetable can be great for reducing the weight quickly.

So, if you are a health loving, lady of style, the best way to get rid of the extra weight on your body is to follow these easy tips and get a healthy lifestyle. There is no need to go for a crash diet, but instead opt for healthy lifestyle.

RELATED: 4 Easy Habits To Help You Lose Weight Quickly

5 Tips On How A Woman Can Lose Weight Quickly ⎢ If any woman gains extra weight, she looks for a quick solution to it too, by losing the weight quickly.



Article Source: https://EzineArticles.com/expert/Alex_Martinez/2261397

5 Tips On How A Woman Can Lose Weight Quickly

Combing foods is more than a culinary art, it's what we all do on a daily basis. There are many traditional foods that we have always combined, but actually without realizing it this can actually have adverse health effects. Much of what we eat comes from habit, as in what our parents fed us and those favorite dishes that we just latched onto as something we have to have time and time again. Very few people actually put much consideration into the health effects of what they eat. When we eat we are not so much interested in taking care of our bodies as merely getting rid of those hunger pains and exciting the taste buds.

6 Common Food Combinations That Are Actually Terrible For Your Health


Eating should always be an enjoyable and even sociable event, but it should actually give us energy, keep us strong, and move us forward, instead of slowing us down or making us feel bad. Many unpleasant feelings that sneak up on us after eating that nice meal, has to do with the types of foods we are combining.

It's not a bad recommendation for all of us to seek out a nutritionist or two and have them help us make a truly balanced diet. Eating healthy isn't just about eating some lettuce, it's understanding how various food combinations just really don't make sense from a body's needs point of view.

1. Sparing that favorite dressing for the diet version on your favorite salad.


You just can't win for losing. Switching to that diet salad dressing because you think you are being health conscious is actually not a very wise choice at all. Vegetables have many great things for our body, and are an important part of a healthy diet. Unfortunately it's the fat, in that great tasting salad dressing that actually helps the body to absorb and take advantage of all those precious benefits that a vegetable salad gives us. Diet versions of anything have never really been a good solution for weight loss. Eating a balanced and healthy diet and maintaining an active lifestyle including exercise and sport

is what really helps one lose weight and stay fit. Not buying everything with the word diet on it at the local grocery store.

2. Mixing eggs with steak, you know those famous steak and eggs that can satisfy a lumberjack!


It's never a good idea to mix different types of proteins. Best to mix eggs with vegetables, and then eat that hefty steak for dinner. Also eating heavy proteins too early in the day can certainly make you feel groggy at work. Start light and work your way to heavier meals later in the day to evening. We do most of the heavy digesting when we are laying in bed and resting or sleeping. If we force our body to try and work too hard digesting food while we are active, we won't have enough blood to handle all that activity hence the dizzy, lack of energy feeling we can get.

3. Bananas and milk or that banana smoothie


This has been proclaimed by nutritionists to be the absolute worst combination one can force down their body, no matter how delicious it may seem. It actually creates toxins that harm the body, create awful gases, upset stomach and bloating. A nice glass of chocolate milk helps the digestion, so why invite the bananas to the picture? Leave those for the Minions. You know those yellow little creatures that eat 50 pounds of bananas daily...

4. That famous marinara spaghetti sauce with Parmesan and American cheese.


Who would turn down such a great meal as spaghetti especially with some garlic bread to go along and maybe a glass of red wine? Ever noticed after eating those 3 portions of spaghetti you find it difficult to even get up from the table and walk to the living room coach? That's because the tomatoes that make the famous spaghetti sauce are high in acid, and acid based foods mixed with starchy foods as pasta simply don't mix. It makes for a digestion nightmare, no matter how delicious it is, if you don't want to be weighed down by what you eat, best to avoid spaghetti and lasagna with tomato sauce. How about a fresh olive oil sauce with garlic and basil?

5. Bread and Jam, or that peanut butter and jelly sandwich


Oh how we love that peanut butter sandwich with potato chips and a cold glass of milk. Many of us grew up on that one! The problem is, such simple carbohydrates in such a delicious mix cause our blood sugar to go through the ceiling and then the body has to release large amounts of insulin to bring it back down. This expands more energy than we gained from eating that sandwich in the first place. After words it's kind of like a bad hang-over, we lose energy, will and our ability to concentrate. Leave the pbj to our childhood, but now it's time to start eating with the goal of helping us in our day, not slowing us down.

6. The habit of eating fruits after a protein meal as meat, potatoes, pasta dishes and so forth, or after eating a heavy lunch or dinner.


Fruit dishes have always been served as a sweet desert after a nice meal or to clean the palate. Fruit should be eaten without combining with other foods. It's best eaten for breakfast like maybe on top of a nice oatmeal dish, or smothered in yogurt. Fruit has natural sugars, and meats and starches have complicated sugars. By mixing the 2, the sugar from the fruits will become stuck in the stomach, while it's trying to breakdown the heavier sugars, and began a fermentation process, which we all know makes for unpleasant gases and stomach pain.

There are many more food combinations that really aren't the best at all when we are trying to eat healthy. Much of this has to do with breaking our old eating habits, and then spending a little time actually researching what kind of diet would actually work for us. After all we are talking about our health, our energy, and our lifestyle. It certainly would not be a negative activity to try and improve our eating habits to give us a better quality of life. Talking with nutritionists, doing a little research on the internet, asking around and experimenting with different health oriented recipes could turn into a very enjoyable hobby for us, with the results of feeling like we were 20 years old all over again!

So enjoy your meal, but make it something that your body also enjoys!


Article Source: http://EzineArticles.com/expert/Brandt_Hott/200672

6 Common Food Combinations That Are Actually Terrible For Your Health

It's 6:30 AM, and oh I need my morning coffee. I drag myself out of my bed and head straight to my kitchen to grab that mug of instant energy to get me going. Then I get busy with my day-to-day schedule with no time whatsoever to work out. We blame our job, our kids and our tired selves for not finding time to stay active. How do we get ourselves out there and move to feel better, and in turn make the lives of people around us better as well (health improves mood and focus)?

How to Get in Shape and Stay in Shape


I hear so many friends of mine complaining about not getting the push to start working out or start the healthy diet regime, to get where they want to be. Sunny beach, bikini? Nope - I'm better off in my cover up! It might seem tough, but if you want to see yourself as someone healthy and happening you can do it as well.

10 Steps to a new you:

1. First have a clear goal in your mind about what you want to achieve, but remember to be practical, knowing that a healthy weight loss, or getting fit does take time. Anything too quick is usually short lived and harmful.

2. Talk to friends who have the same goal, make a chat group to keep in touch and post pictures to inspire and get inspired. Also take some before and after pictures. Post sweaty post-workout selfies for friends who are in that group. Stay motivated make it FUN!

3. Buy some athletic clothes, yes it helps a ton when you have good-looking clothes. You feel like wearing them and go to the gym or head out for a run. A good pair of shoes are key if you want to take running seriously, so do not skip or skimp on that.

4. Start slow and start EARLY! It does help, when we start early our energy level is at the peak and the early morning air always helps us to feel the best. However do not forget to warm up as it takes a while to get our bodies in the active mode early in the day. Starting with small easy walks always helps us to stay motivated without draining us out till the next workout. Build slowly from there. Add strength and more challenging cardio as you get stronger.

5. Music is another important component, create your favorite workout playlist. I have mine which I have saved under the playlist Run, and I keep updating the list to avoid getting bored.

6. Be regular, whatever you do stay on it, make it a routine. It is the key! Sometimes when its difficult to find time, workout for a few minutes; even ten minutes make a difference and keeps you on that track.



7. Eating is another key component, remember - 80 percent nutrition and 20 percent workout. A lot of health coaches use this formula and it is quite true. the first thing is to get rid of is all the junk food from your kitchen pantry. Stay on track, with home cooked tasty food. Don't go crazy right in the beginning on super low calorie food. Keep a food log, this really helps. Foods high in healthy fats are the best way to stay full and avoid binge eating. Who doesn't love to snack on junk specially after a long day when we are really hungry. Eating dense natural foods like nuts, hummus and avocados can help us stay on track. Include a protein in every big meal. Chicken and turkey are great options but lean grass-fed beef is also good. Vegetarian/Vegan options are also available if you stick to foods like nuts, chickpeas, hemp, flax seeds for optimum protein intake.

8. Eating in small portions but more frequently helps us not to binge. the key to lose weight is to EAT and not STARVE! Eat, but eat smart and eat yummy. Use spices and good fats to enhance flavor and taste.

9. There will be times that you lose track specially with vacations or during occasions. Never give up! Know that you can wake up the next morning and start a fresh and some cheat days are absolutely fine and also healthy not to get you frustrated. When on a vacation try to make smart food choice. Choose fresh fruits, salads and more protein. Bananas are another amazing fuel for our body, so keep them handy. If you slip off track in one meal, keep the next lean and healthy. But never get negative and give up.

10. And you need not have access to a gym or a grand outdoor setting - your floor in the living room is perfect! A set of 25 jumping jacks, followed by 20 squats, 30 second planks and 15 push ups can get you rolling. It is all about quality and not quantity! So little goes a long way. The key is to move and be smart in terms of food choices. With these tips you can start your journey to the new 'you' which you have always dreamt of.

Nothing is impossible when you train your brain and learn to have fun and not give up! Happy moving, and remember to say hello to your new self!

RELATED: 4 Easy Habits To Help You Lose Weight

Article Source: http://EzineArticles.com/expert/Martha_Fernandes/2389776

How to Get in Shape and Stay in Shape

The human body is perfectly capable of detoxifying itself naturally. However, with all the unnecessary additives you consume in your every day life your body will find it increasingly difficult to detoxify fully. What you need is the best detox diet that will allow you to feel healthier without having to spend large amounts of money. Not everyone needs a detox; actually, a detox for the wrong reason and not a good diet plan can do more harm than good.

The Right Detox Diet For a Better, Healthier Life


A detox diet is not just about losing weight, going on starvation for weeks, drowning yourself in litres of water and juices every day. It is about flushing away all the impurities from your body, yes this is possible in a more subtle way by changing your diet. This will be creating a new and healthy lifestyle pattern to follow and finally keeping to the regime to prevent a new and unhealthy build up. There is an enormous number of recipes to choose from for your plan and you can indeed design them to fit perfectly with your needs and your body.

Before you start on your detoxification diet you need to make sure of just what your targets and aims are. Once again, it cannot be stressed enough that a detox is not a quick solution to lose weight and you need to concentrate on the diet plan as a way to improve your health in general. You may wish to start on a full body detox, or you might wish to experiment with recipes for specific areas of the body. There are different parts of the body that can benefit from a deep cleanse and this includes the kidneys and colon. If you are experiencing frequent stomach upsets then a colon detox recipe is what you need to concentrate on.



To address the areas that you would like to improve on with a detox diet, next you should decide on a time scale for your plan. Depending on severity of your problems you may choose to detox every day or you may choose to limit a colon detox to a twice weekly event, depending on the general state of your body and the time since you last detoxified. Results will be quicker or slower; once you are feeling no stomach pain at all is a good time to move on and concentrate on a different area of the body.

Lastly, decide on the recipes you will use for your detox diet, there being a wide range to choose from. Some people swear on a detox diet of pure vegetables and fruit immersed in large quantities of liquid. Others prefer a recipe that involves bath recipes using sea salt, Epsom salt and chlorox. One of the quickest and most popular detoxifying diet recipes is lemon mixed with syrup, cayenne pepper and water.

Always remember to treat with caution if you are new to detox. If your body has been getting unhealthy food then you should cut back slowly by starting with a full body detox. The one that needs it most is someone who suffers from the harmful effects of wrong foods and too much of it over a long time. Choose a detox program for your specific purpose to make sure it is a safe and sensible detox plan using the right components, and not just picking any at random. If it's done for the right reason a detox is a great way to get healthy, lose some weight and start feeling good about yourself. The true key to success is to dramatically change your lifestyle and to stop damaging your body with processed foods, chunk food, nasty chemicals and toxins.



Article Source: http://EzineArticles.com/expert/Josef_Bichler/582776

The Right Detox Diet For a Better, Healthier Life

Take these eight steps to heart and live longer, enjoy life more, and feel good in your body and mind all of the time.

8 Steps To Healthy Living


Routine screening

You cannot know what the solution is unless you know the problem. Routine screening for cancer, cardiovascular disease, kidney disease, and diabetes can prevent complications that are costly to your health and your wallet. Set up a schedule of routine screening with your physician or take advantage of the free ones offered by many hospitals.

Weight

One-third of the world is considered to be overweight or obese. Being overweight can lead to stroke, diabetes, heart disease, and kidney disease. Weight can be controlled and reduced. You do not have to spend a fortune on programs to lower your weight if you need to.

Activity

Your body wants you to exercise. Physical activity produces a cascade of chemicals in the body that not only make you feel good physically but also make your mood better. Physical activity is more important as you age. You cannot grow lost muscle after you are 50 but activity will allow you to keep the muscle and strength you have.

Diet

Everything in your body, brain, and even your emotions is a product of your diet. You need a diet that minimizes the amount of fat, cholesterol, processed sugars, and salt. Be sensible about your diet from the perspective of wanting a long useful life. A little cake once in a while does no harm but eating a whole cake in a day will.




Mood

You must learn to manage your mood. Your mood can make your brain change chemically and can make your body feel differently. You have to learn to recognize your moods and use a tool like meditation or simply talking to someone to work through the damage bad moods can do to you.

Stress

Stress is rated as a more frequent killer than car crashes or terrorists. Excess stress damages the heart and brain. You lose your ability to be creative due to stress. There are many stress management techniques that work. Pick the method that reduces your stress level and use it every time you feel stressed and you will live longer.

Relationships

Relationships can heal you and kill you. Most relationships have patterns. You must learn to recognize the relationship patterns that cause stress and anger. Learning how to change your mood or response can save your life and relationship. You will get angry with your spouse or children but that anger cannot control you. Friends can heal you simply by talking to you.

Sleep

Your body demands eight hours of sleep. The healing mechanism that is in your body does not work unless you get enough sleep. Rest is just as important. You need to relax and enjoy things to be mentally and physically healthy.

Challenge your mind

You can avoid dementia and other mental issues by keeping your mind active. Try a new activity that forces you to use your mind to the fullest. Stimulating your creativity, emotions, and thinking regenerates abilities that you may have thought that you had lost.


There are other health issues that are important for you to have good health. Here at EMK Marketing LLD we have found Himalayan Salt Lamps to be very beneficial to purifying air. The dust, pollen, smoke, and pet dander collect with moisture in the air. When these droplets come in contact with the heated Himalayan Salt Lamps they are destroyed as a result of being dehumidified. It will develop negative ions that enhance your mood and sense of well being. The wide variety of cleansing salt crystal lamps can be found at http://www.himalayansaltlampsplus.com. Choose the lamps that best fits your individual preference and experience cleaner air, lessened health issues, increased energy, health, and well being.

Article Source: http://EzineArticles.com/expert/E._Kenney/2249417

8 Steps To Healthy Living

If you are not practicing yoga because you think it is meant for a selected few, then you should be reading this. A lot of persons miss out on benefiting from yoga, just because they think these benefits are only accessible to a few persons. Yoga is not only for people who are younger in age or those lucky enough to have loads of free time. It is not also for individuals with natural slender and flexible bodies. It is meant for everyone. It has no age restriction neither does it accommodate a specific body size. Children can also practice it, under the instruction of a yoga teacher.

Tips On How To Use Yoga To De-Stress


Yoga offers a lot of benefits. It offers de-stressing, as well as healing benefits, to everyone who cares to practice it. If you can breathe, that means you can do some form of yoga. You will be amazed as to how easy it is and how much it can minimize both mental and physical tension.

Breathing

Many people carry out their daily activities, taking several shots of quick breaths every minute. This particular type of breathing, makes you vulnerable to stress factors in your life. It may also cause some chronic muscle pain, headaches, depression, insomnia as well as irritability. It is very necessary to learn how to breathe well. This will dispel these symptoms.

Stretching

You can do this conveniently, no matter the position you find yourself. Let's say you are trapped in a seated position for some time. Whether it is an airplane seat, or an office chair or wherever, you can still do some gentle stretching so that the time you spent sitting down on that spot, does not leave you with muscle tension.



Just try as much as you can to extend either of your legs straight out in front of you, heel on the floor. Gently point your toes back, towards your knee, so that the back of your leg stretches. There is more to this. But ensure that you stretch properly to avoid causing any injury. You can add breathing to this also.

Meditation

It doesn't matter if the demand of job and family is so much that you do not have time to sit in meditation for an hour. You should endeavor to create time for this. The only way you can get some benefits from this practice, is by shifting your perspective. For instance, the sound from neighbors playing loud music, traffic noise from the street and others, can really act as a disturbance. You do not need to get angry about this but treat it with wisdom. A lot of us do not get angry when we hear sounds or noise that are natural. This natural noises can come from birds, thunderstorm, raindrops and others. Practice reacting to traffic noises, as if it was from natural causes.

Remember to be consistent with your practice. Also get instructions from an experienced yoga teacher, to get the best out of yoga.

See also: Yoga Exercise for Pregnant Women



Article Source: http://EzineArticles.com/expert/James_Fetisov/1634005

Tips On How To Use Yoga To De-Stress