Diets

7 Ideas for Including Grain Products in Your Everyday Life

Grains are an important part of most peoples’ diets. According to the Mayo Clinic, grains are high in fiber, contain key vitamins and minerals, and can lower heart disease and diabetes. Here are 7 grains along with recipes to incorporate into your everyday life.

1- Wheat & Whole Wheat

Wheat is one of the most common staple foods in the world. It’s found in many processed items, including commercial bread, pasta, sweets, and pastries. Whole wheat is less processed since it uses all parts of the grain, and it is usually lower in calories and higher in fiber. Here’s a recipe for classic homemade whole wheat bread that you can make to replace the store-bought bread you usually buy at the grocery store.

2- Rice

Rice is a staple ingredient in many different cultures, so you can find it in recipes like Chinese stir-fries, Indian curry, and Cajun jambalaya. Rice is also a great addition to any dish or meal that has a sauce, like pot roast or roasted chicken, so the sauce or gravy can be served over the rice. Here’s a quick & easy recipe for vegetable fried rice, so you can skip take-out this week and make your own.

3- Corn

Corn is high in vitamin C and is easy to incorporate into your diet. Try eating corn right off the cob; it makes a delicious side to most meals. You can also bake with it, incorporating cornmeal into bread, muffins, or tortillas. Corn is also an excellent addition to soups or casseroles. Try this recipe for corn chowder, which uses fresh corn, potatoes and onions;

4- Oats

Oatmeal for breakfast is a heart-healthy way to start the day. Besides a warm bowl of instant oats, you can try overnight oatmeal by combining oats with milk, yogurt and fruit and chilling overnight for a sweet breakfast parfait in the morning. Oats are also fun to bake with. You can make bread or muffins with them, but why stop there? Make a batch of cookies that are delicious and healthy with this oatmeal cookie recipe.

5- Buckwheat

Despite having wheat in the name, buckwheat is not related to wheat. It’s higher in protein than other grains and can lower bad cholesterol. Buckwheat seeds are small and crunchy, and make good additions to anything you’d add nuts to like granola. Buckwheat flour can be used as a substitute for regular flour in baking and gives baked goods a nutty taste. Start your morning off right with these buckwheat flour pancakes.

6- Barley

Barley is an ancient grain similar to rice. It can be cooked and served like rice, so try using barley in some stir-fries or curries. Barley is also delicious served cold as part of a salad. It’s perhaps most commonly recognized in soup. Try this recipe for homemade beef and barley soup, which has options to make it in a slow-cooker or instant pot.

7- Quinoa

Quinoa is another grain that is like rice, although it contains more protein and nutrients than white rice. Quinoa is a popular choice for salads, pilafs, and power bowls due to its ease and speed to cook. Here’s a recipe for a Mediterranean quinoa salad that includes garbanzo beans, tomatoes, and feta cheese.

F.H. Cann & Associates Inc. Shares The Best Foods To Stay Energized While Working At A Call Center

FHC Shares The Best Foods To Stay Energized While Working At A Call Center

What goes into your mouth largely determines the level of your daily performance at work. The right diets provide the energy and strength needed by your body to function. In fact, the more thinking you do and the more intellectually demanding your work, the more energy you are expected to use.

Working at a call center, especially with a daily direct contact with customers can drain one’s energy easily. So, what do you do?

The answer to that question isn’t far fetched. Of course, you have to eat. The truth is, you can be eating as much foods as possible and still lack the energy you need.

What that means is that you don’t just have to eat, you have to eat right. Eating the right type of food will get you equipped with the strength you need to attend to your customers in the most pleasant way. 

It can be concluded that there is no productivity without food. This is because food is needed to run day-to-day business activities effectively.

It is to this effect that F.H. Cann and Associates Inc, has taken it upon itself to share the best foods that you need to stay energized while working at a call center.

F.H. Cann and Associates Inc. is a national leading organization. It is committed to providing customers with loan servicing, contact center, business process outsourcing (BPO), and financial recovery solutions.

  • Grain Toast and Almond Milk: These are the best food option to begin your day. This is because these substances are high in fiber with a little protein and a little fat.

    A smoothie made with almond or soy milk can get you the right energy that you need. Having your omelet with a fresh fruit or low-fat yogurt with whole grain toast can also be helpful. 

    Try This Recipe: Homemade French Toast with Almond Milk

  • Veggies, Nuts, and Fresh Fruits: The energy supplied by these food groups cannot be compared. Vegetables like carrots are healthy choices of foods because they provide the brain and the whole body with a steady stream of strength rather than sugary valleys and peaks.

    Studies have shown that individuals who eat fresh fruits daily appear to be happier, more creative, and more engaged with their work. This is due to the nutrients contained in them which increases the rate at which dopamine (a neurotransmitter that fosters engagement and motivation) is produced. 

Leafy green veggies are also good at protecting the brain against loss of memory and eroding of intellectual functions. 

  • Green Tea: This improves focus and memory, and helps the brain to stay relaxed. It is also known to contain a large amount of antioxidants that can increase the effectiveness and efficiency of brain signals. 
  • Eggs: You should have seen this coming. Yes, eggs are quite good for consumption especially if you want to gather some strength and improve the rate at which your brain works. Eggs contain vitamin B that enhances reaction time and memory. 

    You Might Also Like: How To Mentally Prepare To Return To Office Life

Eat Like A Champ: How John Crestani Uses Food For Fuel To Succeed

We all know a good diet is important but do you know it can fuel success? The truth is, eating well is one of the few ways you can boost your brain activities.

Once that is boosted, success is already halfway guaranteed. You’ve probably heard about brain foods before, and they are not myths. There are foods that can get you stimulated and ready for physical performance.

If your goal is to remain efficient and productive while working under pressure or a heavy workload, then you should let that reflect in your diet. Instead of eating heavy meals when you don’t want to sleep, go with light ones. If you don’t, it is highly possible that your performance will suffer.

We have talked with John Crestani, and he has told us the foods he eats to achieve success.

Foods John Crestani Eats To Achieve Success

Brown Rice

This is completely different from white rice. It is a whole grain and doesn’t contain carbs.

It is also capable of helping you stay sharp and providing you with sustainable energy. The core nutrients are magnesium and vitamins. These nutrients have been known to nourish the brain and help with cognitive functions.

Banana

There’s a research which shows that the amount of glucose your brain needs to work is just 25g. This is the amount of glucose in bananas. What this means is that if you eat bananas, you’ll get glucose into your body and help your brain develop.

What’s more?

Bananas are very filling and as a result, you’re unlikely to feel hungry till your next meal.

Fruits and Vegetables

From a study carried out by the British Journal of Health and Psychology, it was discovered that people who ate vegetables and fruits were happier and active than people who did not.

What does this mean for you?

It means that if you invest in eating vegetables and fruits, you’ll also become active and happier. The reason for this is because vegetables and fruits contain antioxidants and other vital nutrients that can enhance your memory and improve your mood.

Dark Chocolate

Nothing says brain foods can’t be delicious. That’s the case for dark chocolate. The popular snack especially among kids is delicious and beneficial for the brain.

It is capable of acting as a stress reliever and pushing your productivity to the highest level. Like fruits and vegetables, dark chocolates also have antioxidants. The only difference is that they are sweet.

Spinach

Spinach has folic acid. This doesn’t sound like much until you put in the fact that folic acid is necessary for efficient brain activities. Not eating enough folic acid can lead to cognitive impairment, depression and other forms of neurological disorder.

That is not all spinach is capable of. It also contains Vitamin B6, and together with folic acid, the two nutrients work wonders for your short term memory. Since it’s in the category of vegetables, it has antioxidants in abundance. If you eat it, you’ll be left feeling energized and happy.

Read Next: What the world’s most successful people eat for breakfast

Eating Foods Which Boost Testosterone vs. Testosterone Boosting Supplements? Which Works Best?”

Eating Foods Which Boost Testosterone vs. Testosterone Boosting Supplements? Which Works Best?ADVERTORIAL. There has been a long-existing debate between natural foods and supplements. While some argue that nutrients gotten from foods may be the best, because natural foods assure no side effects, others believe that supplements are just as good.

However, some have concluded that, although good, supplements can never replace a healthy, balanced diet. Natural nutrients will always be a better option over dietary supplements.

While we agree that natural nutrients gotten from foods would always be a better option, you may find taking a supplement beneficial when there is a deficiency of specific nutrients. The same applies with low libido levels – supplements are always better than food nutrients.

Testosterone, the primary hormone responsible for a man’s sexual development and physical growth, has been known to deplete as men age. Testosterone does more than just account for the male sexual characteristics.

Equally, it improves other body functions such as weight loss, body mass, and emotions. When this hormone level reduces in the body, it can lead to lower sex drive and even poor body appearance.

Here, we examine why you may find testosterone boosting supplements better than natural foods to promote healthy testosterone levels.

• Fast-results/Fast Action

Compared to testosterone boosting foods, the effects of testosterone boosting supplements can provide better help. While these foods may require a lot of commitment and consistency with slow-paced results, on the other hand, testosterone boosters promote healthy testosterone levels when taken with proper exercise and balanced diet.

Also, there are some nutrients in testosterone boosters that you can’t readily consume as food. Basic examples include ferugreek seed extracts and maca root. That’s why it’s best to go for boosters.

• No Tendency of Fat Gain

Individuals with low libido levels are encouraged to consume plant-based and animal-based foods composed of vitamin D, proteins, fat, calcium, calories, zinc, and even cholesterol.

Some of these nutrients are naturally responsible for accumulating fats in the body, resulting in weight gain. Individuals with preexisting cholesterol issues may be at risk of being obese with continuous consumption of testosterone boosting foods.

On the contrary, testosterone boosters are considered as safer and healthier option to support healthy testosterone levels.

• Healthy and Plant-based

Just as testosterone boosting foods are organic and are composed of natural nutrients, testosterone boosters have a similar character. The use of testosterone boosters with key natural ingredients is encouraged for maximum results with no side effects.

Notable amongst these plant-based testosterone supplements is the Test X180 Ignite by Force Factor. The Test X180 Ignite, a testosterone booster for men, is arguably one of the best testosterone boosting supplements.

This product, in conjunction with diet and exercise, can help to promote healthy testosterone levels in the body. It combines a blend of key natural ingredients to help increase libido, burn fat and build muscle as long as taken with proper diet and exercise.

• Convenience

Subjecting one’s self to foods that boost testosterone entails a strict diet and consistency. You may need to abstain from certain foods while consuming others.

More so, some diets may require restricting some body functions. On the other hand, testosterone boosters allow convenient use.

Top 5 Foods to Eat to Help With IBS

Irritable bowel syndrome is a chronic digestive condition that affects the colon (large intestine). They cause a variety of digestive discomfort, such as bloating, gas, and irregular bowel movements. Irregular bowel movements can range from severe constipation to diarrhea. Abdominal pain may also occur.

If you are a person that suffers with irritable bowel syndrome (IBS), you may feel exhausted about your food choices. Sometimes, you may even feel challenged about what you should be eating. This is because certain foods only leave you feeling ill and nauseous. Regardless, it is essential to focus on not consuming those foods that only worsen your condition. Below are 5 of the best foods that will have a positive effect on your digestive system.

Eggs

Eggs are an excellent food choice because it can be easily digested. It is believed that their fat content is beneficial to your digestive system. You can eat them hard-boiled, poached, or scrambled. You can also add them to salads as well.

Fatty Fish

Fatty fish, such as herring, salmon, sardines, mackerel, tuna, and salmon, contain omega-3 fatty acids. The Omega 3s,alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have an anti- inflammatory effect on the body. They improve irritable bowel syndrome, by reducing inflammation in the digestive tract. The Food and Drug Administration recommends at least 3 grams a day of EPA and DHA.

Nuts

They are an excellent source of protein, fiber, and omega-3 fatty acids. Additionally, they do not contain unsaturated fats and, therefore, won’t make you fat. Nuts positively impact the digestive system, by reducing the symptoms of IBS. Nuts are a great alternative because it makes you feel less hungry or satisfied, when consuming them. It also helps to replenish your gut flora as well. You can just eat a handful of them. Examples of nuts you should consume include almonds, pecans, walnuts, and Brazil nuts.

Seeds

Seeds are also an excellent source of omega-3 fatty acids and fiber. Compared to other foods, seeds provide the most benefit, since they are loaded with omega 3s. They cause an anti-inflammatory effect on the digestive system. Examples of seeds include flax seeds and chia seeds. They can be added to salads or to a delicious smoothie. Seeds offer other benefits as well. This includes improving cognitive behavior in adults and bone and joint health. They also reduce fat in the liver, combat depression, and improve eye health.

Yogurt That Contains Probiotics

Yogurt can help alleviate the symptoms of irritable bowel syndrome. With probiotics, it restores your natural gut flora. This helps reduce inflammation and other symptoms associated with IBS. However, yogurt has been found to help people, but not others. This could be due to poor quality milk that is used to make commercial yogurt. The milk has also been pasteurized, which kills off the beneficial strains of bacteria. Before trying commercial yogurt, you should consult your doctor. Some people opted to consume homemade yogurt, instead, due to it reducing the symptoms of IBS.

Conclusion

Irritable bowel syndrome shouldn’t control your life. Instead, certain foods should be avoided that will exacerbate the problem. In fact, they should be avoided at all costs. Foods that can overwhelm the digestive system include spicy foods, foods containing acids, and fruit juices. Even certain vegetables, such as broccoli, cauliflower, brussel sprouts, and kale, should be excluded from your diet. Cabbage, onions and garlic, peas, and sweet corn are among others that worsen the condition. Avoiding these foods will help ensure you lead a more healthy and happier life. You will also be able to eat more comfortably.

A Guide to a Healthy Self-Isolation Diet

Of course, during our free time at the weekends, it is not unusual to snack on a few favourites during the day, and if you are affected by the current social distancing requirements and are spending most of your time at home, there’s even more of a tendency to indulge in our favourite foods. Being confined to your home doesn’t have to equate to vegging on the sofa and binge-watching Netflix, indeed, you do need to set yourself a schedule that gives you a mix of focusing your mind, exercising your body, and, of course, spiritual well-being.

Here are a few dietary tips if you are confined to your home.

  • Fresh Fruit & Veg – This is a must, and while it is a good idea to have tinned foods in stock, you do need a daily input of fresh fruit and vegetables, which could be found at a small local farm, or an organic produce supplier, failing that, you can find a supplier online who would deliver to your door and follow social distancing guidelines.
  • Organic Food – Being at home most of the time should not mean your diet has to change, and if you aren’t already including organic food in your diet, this should be remedied. When you go out on your daily shopping trip, head for the nearest organic food supermarket and you’ll be glad you did.
  • Schedule your Meals – Eating big meals at odd times does not help your digestive system at all, so try to keep your 3 meals at around the same time. If, for example, you had to go out for women’s ultrasound treatment, make sure you have a healthy breakfast before you leave, and avoid too much snacking during the day, for obvious reasons.
  • Exercise – While this is not really connected to dietary issues, we think it is important to include exercise for a person who is confined to their home. It is very easy to forget about the physical, and with so many toys, gadgets and devices, it is easy to overlook your body’s need for activity. A brisk walk every morning after your tea and breakfast will really help you through the rest of the day, while the same in the early evening will give your major muscle groups a suitable workout.
  • Sugar – Look at the sugar content of everything you consume and see where you can reduce your sugar intake. It might be drinking diet soft drinks or cutting down on a sweet dessert that you love so much, and with time on your hands, Google the dangers of sugar in your diet and you can educate yourself.
  • Everything in Moderation – This is a golden rule when confined to the home, and it will call for a level of self-discipline, as too much of anything is not good for us.

While it is nice to sit down with a box of chocolates and watch an epic movie, we do have to limit these indulgences, and with all of the above advice, it is hoped that your diet will remain healthy while confined to your home.

4 Ways What You Eat Affects Your Health

You’ve probably heard the phrase, “You are what you eat.” Although some people may not want to believe that it’s true, it is. What you put into your body determines what kind of results you’re going to get out of it. Just like you wouldn’t expect a car to run as well on cheap gas as it would on premium, you can’t expect a human body to perform its best on unhealthy foods.

What you eat has the power to make you feel better, do better, and look better; here’s how. 

Lifespan

Many people get to a certain age and require home care services or go to a nursing home. However, if you manage to keep yourself healthy enough, you can stay young for even longer.

Studies show that eating the right foods can keep your brain fueled and more likely to ward off age-related diseases. Even though it may be fun to eat unhealthy choices over healthy ones, it’s important to ask yourself how long you want to live. Is eating high saturated fat and processed food every day really worth shaving years off of your life?

Your Mood

When you load up on healthful foods full of vitamins and nutrients, you’ll not only feel better physically but also mentally. Certain foods like legumes, vegetables, and even whole-grain bread are known for putting you in a great mood. Next time you’re looking to cheer up, consider reaching for a healthy plate of food. You never know, it could be the answer! 

Productivity

When you eat heavy and loaded foods before getting to work, you feel less motivated to get the job done. Chances are you drag your feet to finish or aren’t very enthusiastic.

When your body is weighed down by fats and sugars, you’re much less productive. Studies show act people who eat a light lunch full of fruits and vegetables are less likely to have an energy dip in the middle of the day compared to those who eat fast food.

If you have a busy job that requires a lot of energy, you should greatly consider packing a lunch that will serve as food for your Bain as well as your body. 

Improved Memory

When you eat heavy foods, your body has to use a lot of energy trying to find somewhere to put it all. When your body has a lot of digesting to do, then all of your blood rushes to your stomach. However, you’re not doing yourself any favors if you’re letting your body focus on your stomach rather than the tasks you have to accomplish. As with all things in life, balance is key!

Here Is Why Eating Out Can Be Good for You

Statistics show that only 10% of Americans love to cook, and most of them eat out at an average of 5.9 times per week. Compared to the women in the 1960s, modern women today also spend less time cooking at just 66 minutes per day. 

There are several reasons that more consumers are eating out. 

Why more people prefer to eat in restaurants

Optimized dining space

To achieve maximum efficiency, many restaurants today create spaces that allow for different eating styles. In some dining establishments, people can order ahead using an online ordering platform, cutting down waiting time. Some also allow for takeaways to be picked up at a store closer to the consumer. 

Many of these restaurants take advantage of technology to improve efficiency. These include kiosks and handheld POS systems to automate and speed up order requests, respectively.

Variety of food choices

At home, the food you eat is often limited to what you, your mom, or someone else knows how to cook. In restaurants, you get to try different dishes, depending on where you dine. If you have an adventurous palate, you’re going to love eating out at different restaurants at any time. 

Craving for some Mojo Shrimps, BBQ Chicken Cobb, and a Cubano? Head out to Riot House and satisfy your hunger. Visit during its Scottsdale happy hour and have your fill of drinks. There are many places like this in the town you live in or are visiting. Scottsdale is known for its eclectic dining for those foodies.

Flexible dining experience

Eating out at different restaurants enables you to enjoy food in different ways. Each restaurant has a different style, personality, and dishes. Clichéd as it may sound but dining out will take you on a gastronomic journey. 

You get to eat different dishes and from different cultures. If you limit yourself to eating at home, you won’t have the opportunity to keep an open mind in your choice of food.

Distraction-free dining

When in a restaurant, you may still be tempted to check out your phone rather than to be at the moment” while you eat. But that’s probably the only distraction you have to deal with.

At home, the TV, pets, and other people will pull you away from the table. What are the odds that you’ll end up eating in front of the TV instead of at the dining table with the rest of your family?

Build manners and social skills

At a restaurant, you need to:

  • Interact with the wait staff
  • Interact with other people dining with you
  • Wait for your food
  • Complain or provide feedback without being disrespectful
  • Observe table manners

All these require you to be patient,polite and behave in a way that is appropriate with your surroundings. In some restaurants, you have to follow the dress code or be denied entry. 

Suffice it to say that your dining experience will help develop your social skills and manners. The friendlier and respectful you are to restaurant staff, the more satisfying your experience is. 

Opens doors for communication

You don’t dine and dash in restaurants. At least this is not usually the case in a full-service establishment. Without distractions, you have lots of opportunities to chat. Most of the time, people dine in restaurants to catch up, talk business, and the like. 

Conversations are longer too since you’ll want to savor the food you paid for and enjoy the company you’re with. 

In a way, you will develop and improve your communication skills when you eat out. 

Observe proper restaurant etiquette

If you want a great dining experience, you should behave accordingly. How do you do this exactly?

Don’t be loud

No one likes a diner who is noisy and annoying. A restaurant may be a place to socialize but no need to be loud and rowdy. Keep conversations at a low decibel, even when you’re cracking up. 

Be patient

Unless you’re eating at a fast-food restaurant, give the kitchen time to prepare your food and wait for it to be served. Ask the wait staff how long you need to wait and only follow-up or complain when the restaurant does not keep their promise. 

Inform in advance

Say you will be late for your reservation, inform the restaurant ahead of time. Doing so will ensure your table will not be given to someone else or that you won’t waste space that other diners could have used. 

Properly use of cutlery 

Depending on where you eat, you may need to hold a fork and knife in either the American or European way. The former suggests that you hold both only when the food needs to be cut. Afterward, you transfer the fork in your right hand. 

The European style, on the other hand, is when you hold the knife in your right hand and the fork in the left. 

Avoid making noise with your cutlery when you dine.

Ready to eat out? 

10 Healthy On-The-Go Fast Food Alternatives for Busy Entrepreneurs

When you are busy focused on building a business the last thing you are worrying about is eating healthy. As a business owner, you have plenty on your plate. There are always new issues, challenges and tasks being thrown your way.

It’s more convenient to grab something on the go, or opt for fast food in the middle of a busy day. But, what many don’t realize is that when you eat healthy it’s not only better for you physically, but your mental focus can improve as well. Fueling your body with healthy options can give you more energy and eliminate mental fog.

We polled several successful business owners and leaders, and asked them to provide one simple and easy meal or snack alternative that was healthier than a McDonald’s value meal or other “convenient” options. Here are some suggestions to consider reaching for throughout the day.

1. Apples

“An apple a day keeps the doctor away — isn’t that what they say? There are actually a lot of reasons to reach for an apple when you are hungry over something like a candy bar or a bag of chips. The nutritional profile is much healthier, there is no fat or artificial additives and they actually can help promote healthy digestion.

The calorie count is very low as well and an apple will make you feel full and satisfied. A little bag of chips might be loaded with fat and have 400 calories, only to leave you hungry for more, which can trigger binge eating.” – Paul Kelly, 247 CCTV Security Ltd

2. “Healthy” Protein Bar

“Protein bars are highly popular, and you can find them everywhere now, no there really isn’t an excuse for not eating one of these instead of a burger and fries. But just because something is labeled as a protein bar doesn’t mean it’s truly healthy.

A lot of the supplement companies are trying to make the best tasting protein bar, and in doing so they add in more sugars, fats, carbs and artificial flavors. These make them on par with unhealthy candy bars like Snickers and Milky Ways. Make sure you look for ones with a good amount of protein and low sugar, fat and carbs.” – Chad Gaynier of Clarity Clinic

3. Prepped High Protein Meal

“You need to have real food in your diet, and a lot of people try to get by on protein bars and protein shakes, but you need real protein sources, veggies, greens and healthy carbs. You can make sure you get this if you take the time to make meals in advance. Cooking the night before isn’t always possible, so carve out some time and make meals for 7-10 days at a time and freeze them.

Something like grilled chicken breast, green veggies and brown rice can be prepped and frozen easily, and you simply grab one and throw it in your bag each day as you leave the house. It couldn’t be any easier. It’s a great way to help get into a healthy routine.” – Tad Thomas, Managing Partner of Thomas Law Offices

4. Sugar Free Jell-O

“There are two reasons I keep sugar free Jell-O cups around while working. If I am starving and need to eat something I will have one and it will hold me over, and it’s only 10 calories. No sugar. No fat. It’s a great snack that will crave not only hunger, but also any sugar or candy craving you might have.

If you are used to eating junk food these are great to use as a way to limit or reduce the junk food you consume. Sugar is addictive, so you may not always be able to eliminate it entirely right away. This is a great alternative that can help you ease off the junk food choices.” – Chris Moberg, President of Slumber Search

5. Protein Shake

“Protein shakes can be a great meal replacement option that is also very convenient. It takes a few seconds to make one and you can drink them on the go or at your desk even. The trick is to find one that is healthy and has very limited sugars, fat and carb counts. The unhealthy ones defeat the purpose.

If you get sick of drinking shakes switch it up by mixed with almond milk instead of water, or make protein pancakes or protein muffins with it. You can get creative to keep it interesting. The same thing over and over becomes stale and you are more apt to cheat. Also, make sure to switch between several flavors. Drinking a vanilla shake every day will drive you crazy.” – Ignacio Soria, CEO of Cann & Co.

6. Green Smoothie

“One of the largest deficiencies when it comes to nutrients is greens. Most people simply don’t eat enough veggies to take in the most beneficial amount. While supplements are a good alternative, nothing replaces the actual food source. It’s not always possible or convenient to eat all of the veggies you would need to consume daily, so a smoothie is a great option.

Having a green smoothie in the morning for breakfast or after the gym is a great way to get them all in and kick start your healthy eating for the day. You can either cut up your own veggies and juice them or buy smoothie packages you just add water and ice to.” – Hyung Park, President of Abraham Lincoln University

7. Mixed Nuts

“Some people shy away from nuts as a snack because they see that they have a high fat content, but it’s important to know that nuts like almonds, for example, contain healthy fat. You have to incorporate some fat into your diet, and this is a great way.

They are a good snack that will keep you occupied for a bit eating them and will curb hunger. Go for ones that do not have extra seasoning or salt. You want to avoid all of the extra sodium. That will just make you retain more water and make you look and feel bloated.” – Christopher Kerr, VP Marketing at Earnhardt Lexus

8. Greek Yogurt

“There was a major Greek yogurt craze a while ago and that led to several new companies launching and most of the major traditional yogurt companies creating lines of the healthier options. Now, there are many that have zero fat and zero sugars.

There are more options than just the standard ‘Plain’ that was once all that was available, and they are a good substitute especially if you are someone that likes ice cream. You can almost trick yourself into thinking it’s more of a treat than it really is.” – Pat Skinner of AnswerFirst

9. Kale Chips

“Chips are a favorite snack among many people. They are convenient and they are a good addition. The trouble is that they add a lot more than you want, including cars, fat and other unhealthy ingredients. Kale chips might not sound appealing, but they actually don’t taste as bad as they sound.

Kale is very healthy, and you will find that most Kale chips are baked so there is no added oil. They have the ‘crisp’ that makes them have the texture and feel of a chip, but minus all of the bad stuff. You can get individual bags and keep them at your desk for emergency snack situations.” – Christopher Dziak, CEO of Pure Nootropics

10. Cucumber Slices

“Cucumbers are made up of a lot of water, making them very refreshing. Not only are they very low on calories, but they are low in sugar and carbs, have almost no fat and their calories are low. There are a lot of health benefits, and if you slice or cube them up it makes a nice crunchy snack.

You can also team them up with lunch or dinner to give you a side, rather than reaching for chips or fries, or another carb heavy option. Avoid dips, because that cancels out the benefits. If you can’t eat them plain for some reason try hitting them with a very small amount of Himalayan pink salt.” – Michael Herron, Law Offices of Michael R. Herron

Detox Diets and a healthy lifestyle

Detox is short for detoxification and refers to the natural process of removing toxins and neutralizing harmful substances from the human body. Toxins include compounds such as lactic acid, ammonia, and homocysteine which are waste products from regular cell activity and can potentially harm body tissue. Other chemicals from the environment and the food we consume can also do harm to the human body.

Accumulation of certain compounds can lead to other consequences that adversely affect general health. The liver, skin, blood, kidneys, lungs and lymphatic systems are the organs that work together towards breaking down harmful toxins into simpler ones which the body can excrete and eliminate.

It is a common misconception to associate detox treatment with only substances that are addictive such as alcohol and drugs. Depriving the body of potentially toxic substances and following a strict diet can also be called detox as it cleanses and removes toxins from the body, giving it a fresh start.  Such diets can help reduce weight as well as let the skin gain a natural glow.

What a detox diet does

There are different types of detox diets filled with different food options. However, they all follow the same basic sets of principles.

    • Reduce or minimize the chemical ingestion by the body by increasing organic foods.
    • Emphasize on detox foods that are rich in fiber, vitamins, nutrients, and protein to provide the body with all the necessary components it requires for a healthy digestion and proper functioning.
  • The content of the particular diet depends on the region of origin along with seasonal produce. Some diets involve the consumption of only juices while some diets restrict food to only fresh fruits and vegetables.

Increase in fiber rich foods not only helps increase the healthy bacteria in the stomach but also increases the bowel motility and prevents constipation. However, during the diet, the frequency of bowel movements as well as urination tends to increase as the body goes into a natural cleansing mode.

Why do you require a detox diet?

In the day to day life of any city dweller, he undergoes constant exposure to various types of chemicals. One of the major agents of propagation of chemicals happens to be air. It can carry harmful fumes, heavy metal traces and various other toxins that can impair the bodily functions.

The water consumed undergoes chemical treatment in order to be free of germs and hence can contain traces of chemicals harmful to the body as well. The same can be said for coffee and tea leaves which are constantly exposed to insecticides and pesticides during their growth period.

Such chemicals can be found everywhere, including your toothpaste and your shampoo. Modern day lifestyle diseases such as stress and anxiety only add up to the need for detoxification as well. Detox diets are for anyone who wishes to feel healthier and fresher.

Cautions to take before a detox diet

A detox diet involves depriving your body of certain foods and consumption of a large amount of water. If you are planning a detox diet, it is necessary that you do some research and find a diet that suits your tastes and body best.

If you plan to take detox diets as a way to shed some weight, care should be taken so that you don’t deprive your body of any necessary nutrients. Placing sufficient time gap between diets will ensure this does not happen.

Exercising during detox diets depends on the type of diet as well. It is essential to not stress your body and cause exhaustion. Individuals with any medical condition should consult their doctor before they undergo a detox diet.

When do you know you require a detox?

An individual who feels a lack of energy acts more lethargic and tends to get stomach illnesses more often, it can be considered that a detox is due. Detoxes can also be used to reduce face acne as well as for weight loss and hence is a healthy way to improve your looks as well. Other signs that indicate you require detox your body include indigestion, poor concentration, bad breath, poor skin, muscle pain, and headaches.

A detox diet can act as a restart button for the general health of your body and the efficient functioning of your digestive system. The benefits are never-ending while the effort required may be high. If you are someone who likes to eat healthy for a period of time, trying out a detox diet may do you good as it comprises of food combinations that are researched and studied about.