Healthy Living

Dining Out: How Much Does It Really Cost You Every Month?

If you actually took the time to sit down and add up every time you spent on eating out last month, you might be shocked at how extravagant the total is. The latest research indicates that the average American family spends up to $8000 a year on food-related expenses.

While it is important to treat ourselves once in a while, this represents a great area, many of us can improve on to trim some fat from our budgets and improve our financial health.

How Much Do People Spend Eating Out ?
Families can spend an insane amount of money on eating out if they eat out for all of their meals. If you were to spend $10 a day per person and eat three meals per day in a four-person family, how much do you think that would be by the end of the month?

Let’s do the math here real quick.

Three meals a day for four people at $10 per day per person? So that would be $40 per day for the family. $40 times 30 days would be over $1200 by the end of the month just on eating out.

Since eating out is generally a series of small expenses you do not realize how much you are paying a month but when you add it all up you might be surprised that the meals and coffees can add up to a substantial amount over time.

Why Does It Cost More To Eat Out Than Eat At Home?


The biggest reason that it costs more for you to eat out than it does for you to eat at home is that you are paying for additional labor. When you decide to cook for yourself, you are providing the labor that goes into the meal.

But Don’t You Save Power by Eating Out?

Some people mistakenly think that cooking at home is expensive because of the utilities used.  While running a refrigerator is expensive, the other appliances in your home use far more energy than a stove and a refrigerator. Many people underestimate how much you spend on eating out because it can be relatively inexpensive meals but if you add all of the meals together it is most likely more than your entire utility bill. While you might see a slight increase in your utility bill if you are staying home and cooking more you will still be saving a significant amount of money. If you want to save even more money you can look in to efficient cooking gadgets like an air fryer or instant pot. These devices are can cut cooking time which helps with convenience and can help cut your Nyseg Electricity costs.

Top Tips To Managing Your Meal Expenses   


There are many small choices you make every day that impact the amount you spend on your food each month. The following advice will help you to optimize your lifestyle so you can spend less to eat more high-quality food.

Skip The Morning Coffee And Brew Your Own


Making your own coffee in the morning is an easy way for you to save hundreds of dollars each month if you are someone who drinks coffee every day.
It doesn’t sound like much at the time, but if you were to spend five dollars on a coffee every morning for a month, it adds up. In total, it will be over $150 by the time you flip the calendar.
If you decide to choose this route and through your own, you will also likely have a healthier experience as well. Many coffee joints and chains are notorious for loading their products up with sugar unnecessarily.

Learn How To Cook At Home   

One of the most effective ways for you to cut down on the amount that you spend on food each month is to learn how to cook. It is just a simple fact of life; cooking for yourself will always be less expensive than eating out.  

Here are 5 steps to help you get started:

  • Cook your way through a cookbook.  Pick a simple cookbook, like this one Gordon Ramsay’s Home Cooking: Everything You Need to Know to Make Fabulous Food (find it on Amazon).  Cross the recipes off as you make them.  Do them all.
  • Read the entire recipe first.  Just like any instructions, look through the whole thing before starting.  Make sure you have all the ingredients on hand, and that you understand everything.  If not, move on.
  • Don’t try hard recipes at first. Look for recipes with less than 3 steps and 4 ingredients. Leave the more complex recipes for later.
  • Cook a lot.  Force yourself cook at least 4 times a week and your skills will start to improve.
  • Don’t bake.  Baked dishes, especially deserts (cakes, etc.) are far more tricky.  Look for recipes that can be made on the stove-top in one pan.

Learning to cook is an essential skill that will help both your health and your pocketbook. It can seem like a daunting task but stay the course and you can become a top chef.

5 Tips for a Healthier Lifestyle

The pace of modern society is hardly leisurely and if you are a career-minded person with a busy social schedule, it can be a real challenge to maintain a healthy lifestyle. We all need reminders every now and then, as it is so easy to slip into a lazy routine, and after a while, that becomes second nature, and if you are looking to stay in shape, here are a few tips to a healthier lifestyle.

  1. Take up a sport – Playing your favourite sport certainly doesn’t feel like exercise, in fact, it is great fun and this is the best way to stay in shape. You might like to find a tennis partner, or join a local 5-a-side football team, the list is endless, and by playing a sport you like, you are also de-stressing.
  2. Drink Fresh Fruit Juice Daily – Before you think about how much effort it would take to have access to daily fresh fruit, visit https://www.joozejuice.com/ where they offer a wide range of special fruit juice powder that contains everything fresh fruit does, all you need to do is add cold water for a real fruit drink that contains no preservatives or additives. The fruit is freeze dried using a special process that locks in all the goodness, and the powder form lasts for up to one year.
  3. Pair Up with a Buddy – When it is time to exercise or workout, we can easily find excuses to avoid the unpleasant thought of hard physical exercise, but if you pair up with a friend, you have each other to ensure that you both put the shift in, so to speak. As you both workout, you can motivate each other to do a few more reps, and make a pact that you will both push the other one, especially when the going gets tough. If you are a business owner who works all hours, here is an article to help you create a healthy diet, which makes total sense.
  4. Quit Smoking – If you haven’t already stopped smoking, this should be a priority, and if you really must have your nicotine fix, try vaping, which is less harmful, plus with vaping, you can actually wean yourself off nicotine altogether. The damage you are doing to your body might not be apparent for a few years, but statistics tell us that the chances of contracting lung cancer and other diseases are much higher if you smoke. Here is some UK government advice on various ways to quit smoking.
  5. Cycle to Work – If you are not too far from your workplace, why not leave the car in the garage and ride to work? If you don’t have a bike, search online for a mountain bike that has all the gears and disc brakes, and when the weekend comes, you can enjoy the country roads on an early morning bike ride.

As you can see, there are a few things that you can do to change your routine and live a healthier lifestyle.

Healthy, Add-in Food Supplements You May Not Know About

A healthy diet is a necessary constituent for maintaining a healthy body and a healthy lifestyle. But, there are moments when our regular diets do not cover the intake of the necessary elements needed by our body, and that is where supplements come into our lives. Kratom is a popular herbal plant used as a supplement, and the article will point out the important values of Kratom supplements and how we can use them with our meals.

What is Kratom?

Belonging to the same species of plant families as coffee, Kratom is an evergreen plant which is commonly found in areas like South-East Asian countries. It is a supplementary product which has been in use for its medicinal value since a long period in history. It has the properties of pain relief, inducing sleep, rejuvenating the body, as well as other stimulant effects, and used by people suffering from certain chronic diseases or illness.

How to Use Kratom Supplements in Meals?

Kratom is a medicinal plant which is usually made into dust form and then used for consumption. There are different varieties of Kratom like the Red Bali Kratom and White Vein Kratom, which can be used in several ways as a supplement.

a. Yogurt: One of the most common ways to use Kratom in meals is to add its dust or powder in yogurt, and then consuming it with our regular meals. The powder also enhances the taste of the yogurt.

b. Kratom Tea: Making tea out of Kratom powder or adding the powder in the tea is also a great way for consuming it once a day along with our regular meals.

c. Coconut Milk Smoothie: While coconut milk smoothie is one of the healthiest kinds of smoothie for patients suffering from any kind of illness, adding Kratom powder to it makes it extremely useful for the body.

d. Milk or Protein Shake: One of the most interesting things of Kratom is that this particular supplement can be added in supplementary drinks for consumption and it won’t even have any negative reactions on the body.

e. Juice: Another way to add Kratom powder into our daily meals is to add it in the juice which can either be consumed in the morning while breakfast or on any time of the day.

Conclusion

One should buy Kratom for it has great medicinal properties which can be used for supplementary purposes by patients who are suffering from certain illnesses or can also be regularly taken by people for its rejuvenating properties. Apart from the above-mentioned meals, people can use it with the right dosage in different ways, since it easily dissolves.

How to Live a Balanced Lifestyle and Enjoy your Food

We all love food, and while we must consume in order to live, for many people, the sheer enjoyment from eating their favourite food is a very important part of life, yet we are constantly watching what we eat, and the media is not shy to remind us of the things we should avoid, or at least consume in moderation. While diet does have a lot to do with good health & well-being, leading a balanced lifestyle is a critical component to good overall health, which includes mind and spirit.

It’s all about the output

The human body is an amazing thing; it can heal itself and generally manage the various bio systems, and in order for the body to be healthy, it must be used – physical activity burns the calories that we consume – and if we stop being active, then things can go wrong. Rather than starting a series of activities, you should consult with a physiotherapy centre such as The Movement Mill, where experienced physios can assess your health, routines and diet, then the practitioner would create a series of activities for you to do on a daily basis, and by burning sufficient calories, your system will be in good health.

Eating Healthy

You know your body better than anyone and by consuming in moderation and ensuring that your diet contains fresh fruit, vegetables and your sugar intake is minimal, you will enjoy good health. It is important to regularly check your blood pressure and cholesterol levels, and the more active you are, the better. If your lifestyle involves sitting in front of a digital screen for hours, you must make time to get out and get physical, inactivity can be the cause of health issues, and providing you are good health, developing an all over sweat is the way to get your metabolic rate up to optimal burning levels.

Organic Food

Processed food is full of preservatives and chemicals and more and more people are turning to organically grown fruit and vegetables in an effort to purify their diet, and there should be at least one organic farm near you, or you could place an order online. We tend to forget that an accumulation of substances in the body can have a long-term adverse effect on our health, and by eating organically grown produce, you are getting all of the essential vitamins and minerals that the body needs.

If you are a smoker, this is something you should change, and avoid excess alcohol, as this puts toxins into your body and the vital organs must work very hard to remove them. The saying ‘everything in moderation’ certainly is a directive to a long and happy exercise, along with an active lifestyle and a knowledge of how the body works, you can make sure that nothing is lacking and you are not over-indulging.

If you are active, don’t pay too much attention to calories, avoid too much processed food and have moderation in your diet, which should ensure good health & well-being.

Looking for Supplements for Depression and Anxiety? Look no Further

Countless people in 2020 are amazed by the wonderful attributes of kratom, a mystery wrapped in a gelatin capsule. With so much buzz around the various kratom strains in the market, it’s apparent to be a little confused about whether you need it, and if yes, what exactly you need. But first, let’s start with what kratom actually is and what it does.

So, What is Kratom?

Kratom (Mitragyna Speciosa) is a tropical tree from Southeast Asia, particularly Thailand and Malaysia. The plant is not something new; it’s been increasingly popular in the west for the past 10 years. Mitragynine, its active ingredient is found is in its leaves, which comes in red, white, and green strains. Many people use the extract of the leaves as an alternative to treat a variety of conditions, including chronic pain, depression, and anxiety.

Kratom is a member of the coffee family and it’s well known for its painkilling and energizing properties, especially the red strains that are sedative. Various research and evidence suggest that certain strains of Kratom help alleviate the symptoms of depression and anxiety. It is considered a dietary supplement that is legal in most U.S states and is not regulated by the FDA.

Technically, Kratom is not an opioid but its effect resembles opioids such as morphine and codeine. It’s the Mitragynine that binds to the opioids receptors in the brain and helps relieve pain making it a popular anti-depressant and anti-anxiety drug. They also treat mild pain, muscle aches, high blood pressure, diarrhea, post-traumatic stress disorder (PTSD), and fatigue.

Kratom also goes by the following names:

  • Biak
  • Kakuam
  • Ketum
  • Thom
  • Ithang

How do people take Kratom?

People in Thailand usually chew the Kratom leaves directly. However, in the west, most people take it as a capsule, pill, or mixes the dried powdered leaves into their tea. They can also be smoked or vaporized, but this way of ingestion is less common. Usually, people order Kratom Capsules and take them as per the given Kratom dosages.

The way you ingest it influences the kratom’s effects. Kratom Capsules usually take 6 to 10 minutes to take effect. At moderate dosages, kratom’s effect can last for up to 2 hours while for higher dosages, it lasts up to 5 hours.

Kratom side effects

Just like any other drug, Kratom can have mild side effects which include itching, headache, constipation, dizziness, nausea, vomiting, and dry mouth. However, most people are able to tolerate the drug pretty well.

What are Kratom Dosage guidelines?

Generally, the recommended dosages depend on your age, sex, and health status and also on the method of ingestion and type of strain. For example, Kratom extract is relatively more potent than Kratom powder or Kratom capsules. Also, Bali and White Maeng Da strains are well balanced and more popular than the Red Vein Kali strain, which offers a sedating effect.

However, a survey in 2018 with 8,049 kratom users suggested that a dosage of 5 grams for up to 3 times a day is enough to experience significant effects. 

Low to moderate dosage – 1 to 5 grams (increases energy and focus)

High dosage – 5 to 15 grams (pain relief and opioid-like effect)

Risky – over 15 grams (sedation and serious side effects)

The best way is to start is buy kratom with a low dosage and gradually increase the amount until it meets your expectation. However, never overdose to avoid serious side effects. If you have decided to buy kratom for sale, look out for high-quality strains that can effectively help you fight anxiety and depression.

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

Metro Vascular Centers Discuss Foods That Can Improve Your Circulation

Poor circulation can lead to a number of health problems. Fortunately, you can improve your circulation by following a healthy diet. There are several things that you can do in order to improve your circulation.

Blackberries

The doctors at Metro Vascular Centers recommend that you eat a lot of blackberries. The blackberries help purify the blood. They also help the body create new red blood cells. You can put blueberries in your cereal. You can also put them in your yogurt.

Oranges

Oranges and other citrus fruits are filled with vitamin C. Vitamin C is an antioxidant that helps support the formation of new blood vessels. Vitamin C also helps reduce the formation of plaque. If plaque builds up in the arteries, then it can interfere with blood circulation.

There are many vitamin C supplements on the market. However, it is best for you to get your vitamin C from food. If you eat plenty of citrus fruits, then you will be getting the vitamin C that you need.

Fish

Fish is high in omega 3 fatty acids. This is a nutrient that helps improve blood circulation. Omega 3 fatty acids also help protect the heart.

Dark Chocolate

Dark chocolate is made from the seed of the cocoa tree. It has some of the most potent antioxidants in the world. Dark chocolate is made up of about 70 percent cocoa. It is also lower in sugar and fat than regular chocolate.

The antioxidants in dark chocolate can lower blood pressure and improve circulation. However, even though dark chocolate is good for you, you will still need to limit the amount that you consume per day. You will reap the most benefits if you enjoy this treat in moderation.

Garlic

Garlic is a spice that will add flavor to any dish that you have. It also acts as a natural blood thinner. That is why you can clear up clogged arteries by adding garlic to your routine.

Watermelons

Lycopene is one of the antioxidants in the watermelon. It can stop plaque from building up.

Sunflower Seeds

Sunflower seeds are a great source of vitamin E. Vitamin E also helps promote healthy circulation. Other sources of vitamin E include pumpkin seeds, nuts and olives.

Important Information About Essential Oils

Essential oils are basically highly concentrated oils which are usually extracted from roots, leaves, flowers, and other plant parts which are grown in farms like the Lavender Farms started by D. Gary Young of Young Living Essential Oils. Usually extracted through the process of steam distillation (which involves the application of steam until all the oil vaporizes), essential oils usually possess the characteristic smell of the plant from which they are extracted. Although the term “essential oils” is quite common, very few people can tell more about these concentrated oils in terms of how they work, their uses, benefits, and side effects. If you are among them, here is a piece that will leave you knowledgeable about essential oils.

How Are Essential Oils Said To Work?

For many centuries, essential oils have been used in ancient medicine and their use has currently been embraced in the modern-day medical arena. The main reason why these oils never lose their value is because of the diversity they possess in terms of usage. In aromatherapy, for instance, when molecules of any essential oil are absorbed through the skin or inhaled, they are said to affect metabolism, brain chemicals, hormones, and influence the nervous system and brain areas. Besides, essential oils are mostly used to boost mood, ease stress, get a good night’s sleep, and even repel unwanted insects.

How Are Essential Oils Used?

Inhalation: One of the most common ways through which people use essential oils is through inhalation. Since most of these oils are usually highly concentrated, it is always advisable that you do not inhale them directly from a bottle. To release any oil into the air you breathe, a device like a diffuser could be used. Some other inhalation methods include the popular steam inhalation or applying a few drops of the oil to a handkerchief, tissue or cotton ball and placing it near your face.

Topical Use: In addition to being highly concentrated, essential oils are also too potent for anyone to use them full-strength on their skin. In most cases, these oils should be diluted in a carrier oil (like avocado, almond, and apricot kernel oil) before they can be applied to the skin during spot treatment, an aromatherapy massage, a bath, or a spa treatment. Essential oils could also be found in candles, shampoo, lotion, soap, and bath salts.

Commonly Used Essential Oils

While there are hundreds of essential oils available, here are some of the most commonly used essential oils.

Eucalyptus: This oil is a common ingredient in steam inhalations to cure colds and clear throat congestion in the chest.

Clary sage: This oil could aid in relieving hot flashes as well as promote sleep.

Lavender: This essential oil is mostly used for relaxation and improving sleep.

Peppermint: This oil is used for headaches among other types of pain.

Rose: The oil’s soothing scent has been found to ease stress as well as menstrual cramps.

Tea tree: The tea tree essential oil is mostly used as a spot treatment for acne as well as treating fungal skin infections.

Rosemary: This oil has a stimulating scent which boosts focus and attention.

Is There Such A Thing As A Healthy Condiment?

Is there anything worse than bland, tasteless food? Being served the same food over and over can, unquestionably, be dull and boring, but food that has little to no taste, to begin with, is infinitely worse. If our food isn’t going to taste good and be something we anticipate with pleasure, we may as well adopt some futuristic writer’s view of a world where food comes out of a computerized system that reduces all of our nutritional requirements into a pill. (more…)

Can Pizza Be Healthy for You?

Pizza is the perfect food if it’s from New York City! Not only is pizza delicious, it may well be the most versatile food on the planet. It can be the main course for any meal, and, if you think listing it as a breakfast choice is pushing it, then you have never lived in a college dorm or woke up thinking about the leftover pizza from the previous night. It can definitely be served for breakfast, hot or cold. Pizza never gets boring. It comes with such a variety of crusts, sauces and toppings that you could have pizza every meal of the day for weeks and never repeat the same one. If that isn’t enough to vote it the most perfect food, if you make the right choices, a slice of pizza can contain all of the food groups recommended by the U.S. Department of Agriculture (USDA); fruits, vegetables, grains, protein and dairy.   (more…)