EASY 5 Minute Lunch Recipes | Healthy Lunch Ideas

5 Bedtime Routines That Will Make Your Mornings So Much Easier

With all the hype on what successful people do in the first few hours of their days, it’s no wonder that we’re associating mornings more and more with productivity. (Hint: A simple search of “morning productivity” on Google will swamp you with more than enough results.)

After all, if there are people out there being extremely efficient before breakfast, squeezing in 11 to-dos before going to work, and, dare I say, getting 90% of their tasks done before noon, surely we can be just as productive, right?

Yes! Especially if we give ourselves a head start by doing a few things for tomorrow before we go to bed tonight. I’m talking about taking control of the 30 to 40 minutes right before going to sleep. Even if your bedtime routine currently consists of nothing but scrolling through Instagram, that doesn’t mean you can’t take the steps to build a new one today.

The best part? All of these things can be completed within five minutes. Well, apart from the last one, but you’ll see why when you get there.

1. Plan Your Three MITs
Setting your MITs (or Most Important Tasks) before getting shut-eye probably isn’t the most relaxing activity. But you’ll thank yourself tomorrow morning when, after waking up with a foggy mind, you see the three major tasks of the day clearly laid out before you. Leo Babauta, creator of zen habits, describes his MITs as “the three things I must accomplish today.” These are, by no means, the only things Babauta does that day, but they’re the items he wants to “be sure of doing.” If you, too, want to wake up knowing your priorities, write down your non-negotiable to-dos before hitting the hay.

2. Collect Your Mind’s Residue
Ever feel like there are too many random thoughts and unresolved issues flowing through your brain? If this sounds familiar and you’re constantly trying to clear your mind before sleeping, consider collecting the day’s residue in a journal. Besides there being proven evidence that writing has therapeutic benefits for your body, the process of documenting your thoughts can free up your mind to think about other, less-stressful things. Come tomorrow, you can use your brain to think about fresh ideas, and your journal to remember any leftover matters that were important.

Don’t have anything to write in? Knock Knock has a number of themed journals with humorous, but encouraging, prompts. And if you want to keep a digital record of your thoughts, Moleskine’s Evernote notebook gets your pages into the cloud with a single photo.

3. Check the Weather Forecast and Pick Out Your Clothes
The more you get done before sleeping, the less you have to do in the morning, right? By checking tomorrow’s weather before bedtime, you can select your outfit and save the time you would’ve spent fumbling around the closet. (Oh, and if you’re an aspiring gym rat, you’re that much more likely to exercise if your workout clothes are prepped and ready.)

Tired of the standard weather app from your smartphone? Poncho gives you personalized weather reports with a beautifully designed interface, and Funny or Die Weather supplies you not just with an accurate forecast, but also with an endless supply of weather jokes.

4. Declutter Your Handbag or Briefcase
Every quarter, I start off carrying a light bag. By the end of the quarter, however, my bag is almost always overflowing with coins, random flyers, and receipts from no-idea-where, and I end up wasting time digging for the important items.

Do yourself a favor and remove unwanted items from your handbag or briefcase. That way, you don’t have to start your day searching beneath random things and layers of germs for your valuable belongings.

5. Relax With Your Favorite Activity
Finally, to jump start tomorrow, you should get plenty of rest tonight—even before you actually go to sleep. And there’s no better way to relax than by spending time on your favorite activity.

Whether that’s reading a book (yes, a real one, with pages), watching an episode of Game of Thrones, or talking to a loved one on the phone, make an effort to lock in time, even just 30 minutes a day, for what you love. By removing yourself from the hustle and bustle of the day and giving your mind the rest it deserves, you’re much more likely to get a better night’s sleep, too.

Even if your evening routine currently includes nothing—well, nothing productive—it’s not too late to introduce these habits into your life. At the end of the day, an intentional evening ritual will help you take better control of your time and help you move closer to your long-term lifestyle goals.

https://www.themuse.com/advice/5-bedtime-routines-that-will-make-your-mornings-so-much-easier

30-Minute HIIT Cardio Workout with Warm Up - No Equipment at Home | SELF

Why Personal Development Is Crucial for Your Career—and How to Tackle It

We’re all looking for ways to improve ourselves—at least that’s what the thriving $10 billion self-help industry seems to imply.

But as popular and alluring as the principles of personal development may be, many of us still have only a fuzzy understanding of it. Even fuzzier: How to turn personal growth into professional gains.

At the same time, there’s an undeniable overlap between the two—after all, our personal strengths and weaknesses affect us at work, too. And there are ways in which growing personally and working on ourselves can make us more effective at work.

If that still feels a little murky, we get it. Read on to learn exactly what personal growth is and get concrete ways to leverage it in your career.

What Is Personal Growth Anyway?

Personal growth or development is difficult to define, in part because it’s, well, personal. Broadly speaking, personal development is an effort to improve yourself, the outcomes in your life, or how you experience life, explains Sumayya Essack, a career-change coach and founder and owner of Curate the Future.

“Personal growth is the process of growing stronger, more confident, and more effective as a person and an agent of change for your own life,” says Kathy Caprino, a career and personal growth coach. More specifically, it relates to “how you see and perceive yourself, interact with others, engage with the world, and envision your future and your possibilities.”

It affects you in both concrete and more abstract ways, including emotional regulation, communication abilities, well-defined boundaries, decision-making, and personal satisfaction and positivity.

Where Personal and Professional Development Meet

At first glance, personal growth can seem a little vague compared to professional development goals. “Career growth tends to focus on tangible performance-related goals, such as raises [and] promotions,” Essack explains. It may also emphasize hard skills, which depending on your field could include things like data analysis or proficiency in a certain language or type of software.

However, if you think of personal and professional growth as two circles of a Venn diagram, there’s a healthy overlap between them. “Your career success and enjoyment of your career aren’t just the result of domain-related skills and knowledge. It’s also a result of what you bring to the table as a person,” Essack says.

Things we think of as soft skills—such as communication style, self-motivation, and how you relate to other people—fall into the area of overlap. And these skills greatly impact our ability to get things done at work. Developing them can help you become more effective in your career, and maybe even nab a promotion.

4 Personal Development Goals That Can Help You Get Ahead at Work

Even if you’re sold on the benefits of personal growth for your career—where do you start? In large part, it’s up to you.

“At the root of all personal development is becoming aware of what’s happening in your own mind and becoming aware of how the thoughts you’re thinking affect your emotions, behaviors, and results,” Essack says. If you can identify a result you’re unhappy with or, conversely, one you want to achieve, you can work backwards from there to determine the underlying thoughts, emotions, and behaviors you should address to make the change you desire.

For example, are you constantly struggling to get tasks done? Maybe you need to work on focusing better on the task at hand in order to become more efficient. Eager for a promotion? Perhaps you need to build better relationships to get there. Whatever area you choose, work on it in small doses.

While there are many ways you might implement personal growth into your career development, here are four examples of areas to improve, as well as advice for tackling them:

1. Build Emotional Intelligence

Solid emotional intelligence can help you forge strong working relationships with colleagues and clients, which in turn promote productivity and strengthen your professional reputation.

The ability to deal with people and conflict is important in most any job, but perhaps especially so when you take on a management or leadership role. “Emotional intelligence means being able to understand where someone else is coming from,” Essack says. “People want to work for someone who understands them.”

How to tackle it: Focus on becoming a better active listener, which helps others feel heard and understood. “We get caught up in saying what we want to say, but communicating effectively is also about being a great listener,” Essack says.

First, show the speaker that you’re paying attention. “Put away your devices, make eye contact, and fully concentrate on them rather than mentally preparing what you will say next,” Essack says. “Then, show that you're listening with verbal cues such as ‘uh huh’ and body language, such as nodding, smiling, and leaning forward.” Finally, ask clarifying questions or reflect back with paraphrasing. Try starting with: “So what you're saying is...,” or “What do you mean by...?”

2. Feel Confident in Your Talents

Building confidence is a common goal of personal development, and one that has a clear line to career gains. Developing your confidence can help you land a better job, negotiate for a raise or promotion, earn credit for your contributions, and be seen as a leader, Caprino says. But confidence isn’t something that’s easy to just switch on.

Instead, look for a path to confidence by working on recognizing your talents. If you don’t fully grasp what you’re amazing at and aren’t able to speak confidently about these talents, you won’t be able to fully leverage your unique abilities, Caprino adds.

How to tackle it: Many people struggle to look inward to discover where they shine—especially if they grew up hearing that they shouldn’t brag. So instead, look outward to colleagues and mentors for help identifying your unique talents. Ask them to name any contributions that have stood out to them as well as elements of your approach to work they consider particularly effective.

3. Grow Your Motivation

Wouldn’t it be great if we could bottle up motivation and consume it like we do our morning coffee? Imagine the benefits! At work, being more motivated can of course make you more productive, but it can also help you be seen as more driven and ambitious.

How to tackle it: Until motivation is sold by the bottle, you can work on building it little by little, Essack says. Think of motivation not as a mindset or mood that randomly descends on you outside of your control, but as a behavior. We tend to assume that when we’re motivated, we’ll take action—but the reverse can be true. “First you do the behavior and have a mini success, and that’s what makes you feel motivated again. Success builds on itself,” Essack explains.

For example, if you're intimidated by holding performance conversations with employees, you might be tempted to avoid them until the last minute. But when you successfully commit to a small action, such as holding shorter, less formal performance check-ins, you may find more motivation to improve your skills and take on longer talks.

So instead of waiting for motivation to strike, try structuring your big goals into small achievable tasks to build momentum. This way you’ll help yourself experience each one you complete as an invigorating success and feel motivated to take the next step toward where you want to be.

4. Become More Mindful

Mindfulness is a term that’s thrown around a lot today, and its meaning can be as blurry as the concept of personal growth as a whole. Essentially, mindfulness is the act of training your brain to focus on the present moment, rather than racing ahead to the future, or drifting to the past.

Research has linked mindfulness to reduced stress, improved focus, and better working memory. At work it could help you zero in on the task at hand and filter out some of the surrounding noise, allowing you to become more efficient.

Mindfulness has emotional benefits too. Mindfulness can help you respond more thoughtfully to someone instead of having a knee-jerk reaction or snapping, Essack says. “You become more aware of what’s happening in the moment, so you choose a conscious response.” Building this skill can help keep you from burning bridges with clients or colleagues when tension rises or tempers flare.

Let’s say you receive some criticism that you don’t agree with or that injures your ego. “The tendency is often to react automatically because we feel defensive, but when we cultivate mindfulness, we're able to take a step back in the moment and respond intentionally,” Essack explains. In this instance, a more mindful approach could help to de-escalate conflict and make feedback discussions more productive.

How to tackle it: Develop a daily mindfulness meditation practice, which over time, can help you become more mindful throughout the day. Set aside five or 10 minutes a day to do a guided meditation, with help from an app like Calm or Headspace that will talk you through the process.

As difficult as personal development may be to define, investing in it can help lay the groundwork for professional success. As Caprino says, “If we don't do the work to strengthen ourselves as people first, our careers will be a dismal disappointment.”

https://www.themuse.com/advice/personal-development-growth-goals-at-work-examples

HABITS FOR A CLEAN HOME » & getting rid of things

16 Small Ways You Can Improve Your Life in Less than 30 Minutes

Improving your life doesn’t have to be about making one big gesture. Instead, it’s something you can constantly work on—and it typically comes down to the small things you do every day.
I understand that no one has all the time in the world to think about self-improvement and personal development when there’s work and family and bills to pay, so let’s start with just 30 minutes a week. Yup, that’s all—now I bet you’re listening.

What I’m asking is that you try one (or two, or five, or all) of these activities and see if they help you become a better “you,” whether that means increasing your confidence, reducing your stress, creating deeper relationships, or becoming a healthier individual.

1. Achieve Mindfulness
I’m sure you’re so sick of hearing that you should “totally try meditation,” especially from your (recently) yoga-crazed mother. But mindfulness is a lot more realistic to achieve than the kind of meditation you hear about because it doesn’t require years of practice and a yoga mat. And, it only takes 30 minutes (or less!) sitting right at your desk.

Wanna give it a shot? Here’s exactly how to do it.

2. Develop a Consistent Morning Routine
Muse Career Coach Adrian J. Hopkins suggests that the key to having a productive day, and saving yourself time in the morning, is “breaking down every task into small steps, then scheduling everything by starting from the end of the day and working backward.” This means you know exactly what activity you’ll do when from the moment you wake up.

Sounds a bit overwhelming, yes, but the reason it works is because you don’t waste any time trying to decide on things—spending 10 minutes picking out an outfit, spending 15 minutes deciding if you want to go on a run. This way, you limit yourself to small minute increments so that you’ll always be out the house exactly on time.

3. Develop a Consistent Bedtime Routine
A happy, healthy morning starts with a killer bedtime routine. There’s no perfect answer for making your own, but the important thing is to make one and stick to it.

For example, every evening I shower, make my lunch for the next day, and spend 10 or so minutes doing something that relaxes me in bed, whether that’s scrolling through social media, reading 15 pages of a book, or talking to my parents on the phone. It’s not always like this, but the consistency helps me fall asleep better and feel prepared to conquer the day ahead.

Muse writer Kat Moon has five great bedtime routines you should definitely try—each will only take you five minutes.

4. Re-Do Your Bedroom for a Better Night’s Sleep
Especially when you’re busy or stressed, it can be hard to get your best sleep every night, even with an awesome routine. Instead, try creating a space where you’ll always feel good going to bed by trying out these seven quick DIY projects.

5. Find an Energizing Midday Activity That’s Good for You
You probably saw it coming, but just as important as setting a schedule for your mornings and evenings is also having an activity that is guaranteed to bring you out of the worst midday slumps.

Muse writer Lily Herman suggests developing these five habits, or, if you’re a coffee addict, consider these better alternatives to help you recharge.

6. Make Your Lunch (and Dinner)
Making your meals every day not only guarantees you have control over your health, but it’s also cheaper and a great way to learn a new skill or experiment with your cooking abilities.

Plus, you get to boast to co-workers when they ask where you got the food. And for some brag-worthy recipes, check out these 52 lunches, or, for the lazy, these quick office snack ideas.

7. Then Eat it Away From Your Desk
Muse writer Kat Boogaard learned many valuable lessons after bravely eating lunch away from her desk. For one thing, taking a break is just good for you. But, she also realized the importance of practicing work-life balance all day, rather than just after work was over. By giving yourself that time off during office hours, you’re already one step closer to a healthier, well-balanced life.

8. Watch a TED Talk
TED Talks are like a mini-lecture. They just might teach you more about yourself, or inspire you to innovate and carry out that dream you’ve always thought about. Plus, they’re only about 20 minutes—watch one while getting ready for work in the morning, or during your lunch break, or when you’re sitting in a waiting room for a super-quick knowledge boost.

9. Listen to a Podcast
Similarly, podcasts are a great on-the-go news source. And a lot of the time they’re just what you need to unwind without completely wasting away in front of the TV (not that I have anything against relaxing that way). I’m a big fan of tackling one podcast during my commute—half of it on the way to work, half on the way back, and the stories always bring out some real emotions. (For reference, my favorites are This American Life and You’re the Expert.)

10. Do a Bunch of Little Productive Tasks
I challenge you to set aside 30 minutes and do all those nitty-gritty tasks you’ve been meaning to do, all at once. First, this prevents you from multitasking later on when emails are rushing in while you’re trying to do your work. Second, it forces you to tackle those things that make you cringe—things that, once they’re done, will make your life a heck of a lot easier.

Not sure what chores I mean? I’ll help you out—here’s a to-do list of 21 useful things you can do in five minutes, then, if those don’t do it for you, here are nine other productive things you can complete in 15 minutes.

11. Get to Know Yourself
What better way to improve your life than by learning all about your strengths and weaknesses and honing in on your best self. To get started, here are 14 free personality test you can take in the next half hour.

12. Treat Yourself
How long has it been since you treated yourself to a relaxing massage or a manicure? Well, maybe this is your week to do it. Was there a game you’ve been meaning to download and play? Or, a cool new lunch spot? You deserve it, so go get it (just don’t overdo your 30 minutes of leisure, especially on the job).

13. Revisit Your Goals
You probably made some New Year’s resolutions or set monthly goals for yourself (whether on paper or in the back of your mind). Have you followed through on any of them? Are there ones you can get rid of, or alter? Do you feel confident in achieving all of them? Take some time this week to reflect positively on how far you’ve come, and think about where you want to be—and maybe write down the steps you need to take to get there.

14. Connect With an Old Friend or New Co-worker
If it’s been a while since you’ve seen or talked to someone, reach out and let them know you’re thinking about them. Maybe even try it the old-fashioned way—sending a physical letter! There’s no doubt snail mail makes anyone’s day. (Isn’t it the worst when you open your mailbox to nothing?)

Or, if you haven’t had a chance to meet a colleague in another department at the office, or a new co-worker who just joined last week, consider meeting up for lunch or coffee. You’ll make a work friend (or, eventually a work wife or husband), and, even better, you’ll build up your network.

(Bonus: Studies show that hanging around good people leads to better lifestyle choices!)

15. Clean Your Closet
By “closet” I could also mean your desk, your office, your bedroom, or even your kitchen cabinets or dishes. Cleaning is stress-relieving, and actually a form of mindful meditation, according to some studies. So, kill two birds with one stone by reorganizing your space and practicing positive self-awareness.

16. Get Outside
Notice how I didn’t say “go to the gym” or “go for a run.” Because, yes, exercise is great. But for most people, including myself, it’s a lot easier said than done.

So, I have another option for you—go outside. Walk around, sit in the park and read, or go for a leisurely bike ride. Just being outdoors is good for you in so many ways. It improves creativity, helps us age better, makes us happier, and, it might actually make you want to work out more (science says so!).

Don’t you feel better already? Try out these simple tips and see if you can start to develop better habits—the goal being you’ll be healthier and happier a lot more often than just 30 minutes a week.
https://www.themuse.com/advice/16-small-ways-you-can-improve-your-life-in-less-than-30-minutes

OPRAH WINFREY | Change Your Thoughts, Change Your Circumstances!

Start at 6:39

8 Myths About Healthy Nutrition, in Which We Continue to Believe

Juice slimming, low carb diets and activated carbon as a way to fast and detox on a budget. It seems that humanity will never tire of inventing innovative ways to get in shape. Or not very innovative, but definitely with something new, something that has never happened before.

But with the possibility of unlimited access to information, it is easy to fall into the trap, as many of the claims about diets that are given out on the internet as facts are actually myths. So, let’s talk about eight dietary rules that do not work.

1. Artificial Sweeteners Are Better Than Alternative Ones

Some nutritionists believe that artificial sweeteners are usually better than the alternative (honey, agave syrup and stevia), as they do not contain sugar at all. But you should bear in mind that, unlike sweet alternatives to sugar, artificial versions of it can be dangerous to your health. Artificial sweeteners are heavily processed chemicals, and the bodies of most of us react badly to them, causing digestive problems and headaches

2. Overeating Is Caused by a Lack of Vitamins

The conventional wisdom is that if you are attracted to a particular product (and you are not a pregnant woman), this indicates that your organism is suffering from a lack of vitamins or microelements. However, experts believe that most often it is not. First, overeating can be caused by stress or serious mental disorders. And secondly, no one should forget about simple dehydration. So before you buy chips or a burger, drink a couple of glasses of water.

3. Activated Carbon Is a New Superfood

Activated carbon is really famous for its absorbing properties, but you should not pin too much hope on it. Clear skin? Perhaps yes. Teeth whitening? Perhaps, but it is important to be careful. Remove toxins from the body? Most likely no. At least there is no scientific evidence on this. But the results of some studies show that taking charcoal with drugs reduces their effectiveness.

4. Fresh Vegetables Are Healthier Than Frozen Ones

No. Although fresh foods almost always contain more nutrients than frozen foods, they can lose some of them during transportation and storage. Plus, American scientists recently proved that berries and vegetables that are frozen through shock freezing, retain more vitamin A than fresh berries and vegetables - and this should also be taken into account.

5. It’s Possible to Detox the Organism with Juices

Detox with juices is a popular attempt to clean the body from toxins and lose some weight. With the exception, perhaps, of water with lemon, but with the difference that people do not lose weight on it, but simply start the day with it. As for juices, people usually drink them for several days, eliminating everything else from the diet. But such an approach violates the natural metabolic processes of your body and prevents it from functioning properly.

The problem is that juices deprive us of important nutrients and calories, so the body is forced to go into starvation mode. That is why you notice so quickly that you have lost weight. But, alas, the pounds will return as soon as you stop the juice diet. And often times, you end up gaining more than you lost.

6. Eight Glasses of Water per Day Are the Optimal Amount

Healthy nutrition experts often say that everyone needs 2 liters or, alternatively, 8 glasses of water per day. But you have to remember that this is an average value, and in each case, it can vary. Do not believe applications that say that juices, teas, and lemonades do not contribute to the hydration of the body. Even if the dehydrating effect of coffee studies call into question, what to say about everything else.

7. Fatty Foods Increase the Amount of Fatty Tissue

Fat is a necessary element of our diet, because, without the help of fat, our body cannot process certain vitamins, and therefore cannot deliver them to our organism. We are talking about fat-soluble vitamins A, D, E, and K. Experts emphasize that we should not exclude fats from the diet, but it is important to know the difference between healthy and unhealthy fats. Your choice of healthy fats: olive and flaxseed oil, oily fish, nuts, seeds, and avocados.

8. You Need to Eat Five to Seven Times a Day If You Want to Lose Weight

You have probably heard that if you eat five to seven times a day in small portions, you can lose extra pounds effortlessly. But, hopefully, you understand that without physical activity and the right foods in the diet, this will not work.

As for the frequency of meals, the metabolism of each person is different, and therefore the option with small portions cannot be equally suited to everyone the same. Nutritionists agree that it is important not to skip meals. If it will be three large portions during the day or seven small ones, it’s irrelevant. It all depends on what makes you feel comfortable.

https://www.articlecube.com/8-myths-about-healthy-nutrition-which-we-continue-believe

OPRAH'S TOP 10 RULES FOR SELF LOVE

10 Super Beneficial Foods for Healthier Hearts

A lot has been said at times about what to eat to have a healthy heart. Many nutrients are currently related to their protection.

It is certain that a proper diet ensures longevity, quality of life, health and well-being. Poor diet, on the contrary, can be a cause of many serious diseases such as cardiac, strokes, diabetes mellitus, arterial hypertension, etc.

A proper diet combined with physical activity helps us to avoid as possible the occurrence of these diseases.

The human organism needs daily more than 50 different nutrients to function properly. These are procured from all foods. The nutrients are proteins, fats, carbohydrates, trace elements, and water. All of these are found in most of the foods we use every day.

Below are listed some of the most important cardiovascular foods and beverages, which contain the ingredients for which the surveys speak.

1. FRESH HERBS

The fresh herbs offer taste and aroma in our food and by using them we can replace some of the salt and fat that we would use when cooking. Rosemary, sage, thyme, and oregano contain valuable for the health of the heart antioxidants.

2. BLACK BEANS

Black beans are rich in beneficial ingredients such as folic acid, antioxidants, magnesium which helps reduce blood pressure and fibers that help regulate cholesterol and blood sugar levels. Canned black beans can offer taste in soups and salads. Rinse with water to remove the extra salt.

3. RED WINE AND RESVERATROL

If you drink alcohol, a little red wine is a healthy choice for your heart. Resveratrol and the Catatins it contains are two important antioxidants that can protect the artery walls while red wine also helps to increase good HDL cholesterol. Do not exceed one glass per day women and one-two glasses of men and of course, consult your doctor for regular consumption of red wine. Alcohol can also cause trouble for people taking aspirin and other medications. Also pan-Metron excellent as excessive consumption can reverse damage to the heart.

4. SALMON

Salmon is rich in omega-3 and is a top food for the health of the heart. Omega-3 reduces the risk of developing arrhythmias that can cause sudden cardiac death. Salmon also reduces triglyceride levels and inflammation. Cook on parchment paper along with herbs and vegetables for a delicious and healthy meal

5. TUNA

Tuna is also a good source of omega-3 and costs less than salmon. The white tuna contains more omega-3 than other varieties. For a delicious and healthy meal bake tuna fillet and aromatic with dill and lemon. If you consume canned tuna, prefer canned in water rather than oil.

6. EXTRA VIRGIN OLIVE OIL

This oil, which comes from the first press of the Olive tree, is extremely rich in polyphenols and monounsaturated fats. When olive oil replaces saturated fat like butter, it helps reduce cholesterol while polyphenols protect blood vessels.

7. WALNUTS

A small handful of walnuts a day can reduce cholesterol and the risk of developing inflammation in the arteries of the heart. Walnuts are rich in omega-3, monounsaturated fats, and fibers.  Even more beneficial are the walnuts when we replace these other snacks such as potato chips and biscuits, as our body receives more nutrients and fewer calories. A handful of walnuts have about 300 calories. You can add them to a cool salad, thus taking out the taste.

8. ALMONDS

Almonds are a great match for vegetables, fish, chicken, and sweets. It is rich in vitamin E, plant sterols, fibers and beneficial for the heart fat. Almonds may help reduce LDL cholesterol and the risk of developing diabetes.

9. SWEET POTATOES

Sweet potatoes are a healthier choice than regular potatoes for people who are worried about diabetes. They have a lower glycemic load while they are rich in fibers, vitamin A and lycopene, helping the health of the heart. Enhance their sweet taste by adding cinnamon and lime juice.

10. ORANGES

One of the most favorite winter fruits, Orange is rich in pectin which helps to reduce cholesterol, and potassium that helps regulate blood pressure. A small research showed that orange juice probably helps the operation of blood vessels and lowers blood pressure through the antioxidant hesperidin. A medium orange has about 62 calories and 3g fiber.

https://www.articlecube.com/10-super-beneficial-foods-healthier-hearts

Motivation - Dr John Demartini E-Motion Health

Wish to Boost Your Immunity? Our Experts Tell You How

With the latest outbreak of the COVID-19 pandemic, people are desperately looking for ways to keep themselves and their loved ones safe. One of the topmost concerns of being safe in this pandemic-like situation is to keep yourself immune from the deadly “Novel Coronavirus.” While you might be eating healthy and doing routine exercises, there are additional steps needed to upgrade your overall immunity levels effectively.

Amidst the COVID-19 outbreak and its theories going on all around, the experts suggest that those with poor immunity –especially adults above 60 years of age and young kids below 10 years of age, should remain extra cautious. In addition to self-quarantining oneself, extra care in the form of taking relevant immunity boosters or supplements could help you out. Whether it is about following a specific diet or taking supplements, boosting your immunity should be at the topmost priority on your list of taking care during the COVID-19 outbreak.

Ways to Boost Your Overall Immunity

While the mere idea of boosting your immunity might appear enticing, it is recommended to follow the necessary steps properly to be assured of the best results. The immune system of the body is precisely not a single entity. If you wish the immunity system of your body to function well, you would be required to ensure proper balance & harmony into the same. Researchers keep looking for effective ways to boost immunity that not only safeguards you against the current health concerns of the globe but also helps you to ensure longevity altogether.

For your ease, we have summed up a few important pointers to help you improve your immunity instantly & effectively: 

• Ensuring Low-Carb Nutrition: There is ample evidence that reveals the health benefits of a low-carb diet. More than ever, it has become highly imperative now to follow a low-carb diet that not only serves beneficial for your fitness but also boosts the overall health & well-being. The eating pattern that you are following now should be focused on providing the essential nourishment while keeping your blood sugar levels & weight in check.
  As per a recent study report, it has been revealed that those with diabetes & other metabolic conditions are at a higher risk of developing COVID-19. Therefore, there is no denying the fact that low-carb foods or ketogenic diets can help in treating as well as reversing the respective metabolic conditions.  Another study revealed that following a keto diet helped in reducing the risks of developing influenza in mice samples. While the results might not be clear enough in the case of humans, it is well-proven that weight loss & improved metabolic health can improve the overall immune system.
   
• Intake of Ample Vitamin D: Serving both as vitamin & a hormone, Vitamin D is a determinant of good health. In case you are deficient in vitamin D, there are higher chances of staying healthy once you start taking proper vitamin D supplements. Moreover, it can also help in minimizing the risks of developing COVID-19.
  You can consider sitting in ample sunlight –the natural source of abundant vitamin D. you should fix a proper schedule to receive ample sunlight –during the early hours of the morning preferably. Another great source of vitamin D is the supplement.
   
• Consuming Turmeric: Turmeric is known for its wide range of health benefits. While it is a common spice found in most kitchens, it is a power-pack of abundant health benefits –,, especially its anti-inflammatory & anti-viral properties. “Curcumin” –the yellow-colored compound found in turmeric attributes to most of the health benefits of this magical spice.
  You can consider adding a pinch of turmeric to your daily meals or even warm milk to obtain its medical benefits. In case you have a specific medical condition, then you should consult your physician before taking the same. 
  
• Lots of Fruits, Veggies, & Seeds: Consuming lots of fresh fruits, veggies, nuts, and seeds is a common suggestion towards improving your immunity. As per a recent study, it was revealed that the elderly who consumed more fruits & veggies on a daily basis had better immunity & responded well to the pneumonia vaccinations.
  While most of the fruits & veggies could be attributed to boosting your immunity, some of the healthy options are garlic, ginger, black pepper, green, leafy vegetables, juicy fruits, and nuts.
   
• Avoiding Refined Carbs & Sugars: Lab-based studies have revealed that consuming too much sugar could impair the WBCs (White Blood Cells) in the body. At the same time, an increase in blood sugar levels could contribute to making your body prone to infections and multiple diseases. Therefore, it makes complete sense to minimize your overall intake of refined sugars to help your body stay disease-free.

Conclusion

Ensure that your immunity is strong enough to help you go through the tough moments of the current pandemic situation.

https://www.articlecube.com/wish-boost-your-immunity-our-experts-tell-you-how

Take back control of your HEALTH - Tony Robbins

How to Maintain A Healthy Weight

When it comes to your overall well-being and health, maintaining a healthy weight is crucial. However, upholding a healthy weight isn’t about dieting, but it’s all about adopting habits which will keep you on track to lasting wellness. As a matter of fact, even small changes might yield bigger results. However, if you are wondering how to maintain a healthy weight here are some useful tips to get you started.

7 Tips on How to Maintain A Healthy Weight

1. Cook your own food

Did you know that home cooked or prepared meals are always lower in sodium, calories, and saturated fat the meals prepared in restaurants? Well, actually it is true.

However, if you want to maintain a healthy weight, but unsure of your skills when it comes to cooking, various meal kits such as Sun Basket might help increase your self-confidence.

2. Create a Drink Swap

If you really want to maintain a healthy weight, you need to keep an eye on what you drink. Actually, beverages can add unnecessary calories that have small nutrition quickly.

Carbonated water that is infused with fresh fruits or has a crush of citrus is one of the best alternatives to soda. Further, you may also want to change your sugar-loaded lemonade to lemon iced tea or raspberry tea. Rather than drinking a blended coffee, try chilled coffee that has almond or coconut milk with vanilla or cinnamon.

3. Keep Moving

Being physically active is one of the easiest ways to maintain a healthy weight. If your work requires you to sit for a couple of hours, you can still do physical activity or simple exercise such as walking to the comfort room more often or making and answering a phone call.

4. Get Enough Sleep

Resting becomes as important to maintaining a healthy weight and well-being as exercise and eating. According to one study, sleep dispossesses subjects inclined to do more mid-night snacking as well as more likely to pick snacks that consist of high carbohydrates.  Apart from that, sleeping too little stimulates individuals to consume more food which may possibly result in weight gain.

Nevertheless, to ensure that you are getting enough sleep, keep any devices out of your room and read some books instead. In addition to that, make sure that you surrounding is beneficial to sleep. Either way, a room that is quiet, dark, and cool is ideal.

5. Eat five servings of vegetables and fruits every day

In actual fact, vegetables and fruits are more than just minerals and vitamins. They are loaded with fiber, meaning to say they will you up. On the other hand, when your body is filled up with vegetables and fruits, you are less likely to react excessively.  

6. Don’t skip your breakfast

Healthy breakfasts might get your entire day going on the proper nutritional note. As a matter fact, skipping breakfast saves calories in just a short period of time, but it backfires later especially when late morning starvation outgrowths you to consume more calories. This might result in a slower metabolism, fatigue, as well as mental fogginess.

7. Consume Real Food

Usually, whole food contains lower sugar, calories, sodium, and fat compared to their processed corresponding item. Thus, if your goal is to maintain a healthy weight, make sure to dodge processed foods and consume real foods for your good health. Also, when making a purchase don’t forget to check the labels.

Conclusion

Maintaining a healthy weight doesn’t have to be difficult for you. By simply following the above-mentioned tips, rest assured you will be able to achieve and maintain a healthy weight.  

https://www.articlecube.com/how-maintain-healthy-weight

Homemade Detox Remedies: Your Healthy Guide towards Physical Fitness

We obsess over our weighing scale readings. People with flat tummies and thigh gaps are envied and epitomized. Society has turned us into fitness freaks, people who would go to any lengths to let lose those extra pounds.  Millions have been made from ideas, some extremely misleading, sold to us. Slim pills, dieting, liposuction, hunger strikes all in the name of looking and feeling fit.

Here is the thing, for you to lose weight, you must keep tabs on your calorie intake. All these other ideas and theories are just gibberish. The internet is flooded with ridiculous articles offering guidance on ‘how to lose that tummy overnight,' that, my friend, is utter nonsense.

Detox, however, is a weight loss means that lots of people could vouch for. There are so many benefits to rip from this simple pocket-friendly method. Here is a well thought out list.

Benefits of using self-made Detox 

  A lot of people tend to give up on the method after trying it out for just a short period. Homemade detox solutions are different. That is, they will only be effective if you use them for an extended period, preferably not shorter than two months. This is because these detoxes only do away with the water instigated weight in your body.

Continuous use has, but is not limited to, the following advantages

Removal of toxins

Detoxes hasten the toxin removal processes in the liver and the colon. The functionality of these body organs is strengthened.

A boost to your immunity

Detoxes are nutritious. Vitamins, anti-oxidants are only, but a few of the nutrients that detoxes introduce into our bodies. These nutrients come a long way in fighting off fungal and viral infections. Homemade detoxes are also rich in minerals and phytonutrients. This, therefore, helps fight diseases such as anemia and vitamin A deficiencies.

A rise in energy levels

This is the reason why they help lose weight in the first place. When your energy levels are on the rise, your appetite levels are usually on the low. It therefore, reduces your food intake which after that shrinks your calorie intake leading to weight loss.

Your brain functions much faster

There are times we feel so lazy and tired despite having not accomplished much within the day. An increment in your energy levels leads to an increased brain functionality.

Reduce stress levels

The hormone cortisol is the stress indicant in our bodies. A diseased or dysfunctional liver is high in cortisol levels. As previously highlighted, detoxes help make our organs healthier. This results in the plunging of this hormone into our bloodstream.

A regulated yearn for food

Most of us think that cravings are all in our minds, that all we have to do to beat them is to make a healthy choice. If we only knew how wrong we were. Hormonal imbalances often result in cravings. Self-made detoxes help to reduce these needs.

The question should be, what are some of these home-brewed detoxes? Below is a list of drinks for detox smoothie diet that will help you achieve those body goals faster than you expected, not in a day though.

Best Weight Loss Home-brewed Detox Drinks

Lemon beverage

A lot of people identify with these drinks. Nutritionists highly recommend it to those on a water diet. It is straightforward and quick to come up with the juice. All you have to do is to squeeze freshly bought lemons in a beaker. Go on to add cinnamon and cayenne pepper. If the mixture is too sour for your taste, then skip the last procedure and settle for slicing your lemon and soaking it in water overnight.

The cabbage broth and juice

 It is not as bad as you would imagine it to be. Blend peas, carrots, and cabbages to make the cabbage juice. For the broth bring to boil, cabbages, carrots and onions. Someone is probably wincing at this, but hey, this is your best bet to lose those extra pounds.

Tea as a detox

Green tea is a people’s favorite. There are, however, other types of beverages such as the ginger tea and the dandelion tea.  Such tea is rich in anti-oxidants - popularly referred to as catechins. Your metabolism is also significantly improved by consuming this tea. 

Cucumber as a detox

This detox helps you shed the extra pounds. Blend the cucumber with a fresh lemon for amazing results.

Cranberry beverage

It is a must try for those who smoke or live around people who do. It aids in eliminating toxins brought about by cigarette smoke. The drink also helps in weight loss; this is through the conversion of those stored up fats into energy.

The magical salt-water mixture.

Add one or two teaspoons of water to form the mixture. The mixture should be drunk on a daily basis. You should, however, use hot or warm water to have all your salt dissolve into the water.

These drinks are somewhat interdependent. They will not work or bring out the desired results unless paired with the other. Choose the drink you like most and convert it into your daily beauty regimen, it always works.

 Homemade Detox Cleanse that is best for you

This is highly dependent on what you aim to achieve with the detox. The green tea, for example, is best for people who desire to lose weight. How effective the detox is also dependent on how faithful you are to it, it is impractical to expect to see changes within a week.

 Conclusion

These homemade detoxes will also not be as useful if you do not exercise healthy living. Stay away from junk foods and hit the gym once in a while. Additionally, these methods are not the best for those who wish to shed off a considerable amount of weight.

Although there is no need to consult your doctor while using the homemade recipes, it is essential for you to, if you notice any side effects such as severe diarrhea, to seek medical intervention.

https://www.articlecube.com/homemade-detox-remedies-your-healthy-guide-towards-physical-fitness