6 Healthy Dips You Can Make at Home for Snacking

Chips and an excellent dip can make any occasion cheery. You can have your favorite dips with less fat and calories, from the rich hummus and zesty pesto to cheesy vegetable bakes and spicy pepper dips.

 

You can dip your snack without having any guilt, courtesy of our list of healthy dips.

Guacamole

Guacamole is a fool-proof, authentic, and healthy dip. It’s creamy, fresh, and boasts only fresh and healthy ingredients!

 

To make some guac, rough chop some avocado before adding finely chopped onion, cilantro, and jalapeño. Mix them well together, and you have a fancy Mexican dip.

 

Homemade guacamole makes an ideal party dip since it’s vegan and gluten-free. Just add the tortilla chips or crispy raw veggies for a lighter selection.

Salsa

Salsa is a type of sauce used as flavorings for tacos and other Mexican and Mexican-American snacks. They may be fresh or cooked, although usually served at room temperature.

 

It has Spanish variations, but you’ll commonly see it on Mexican tables. And you’ll know it’s salsa because of the chunky tomato, chili, pico de gallo, and salsa verde.

 

A nutritious salsa is an excellent source of vitamin C. Thus, it can support healthy aging and reduce the risk of heart disease. But to enjoy those benefits, it’s best to serve the salsa raw instead of thawed.

Hummus

Hummus is a famous Middle Eastern dip and spread. It is usually made by combining chickpeas, tahini (ground sesame seeds), lemon juice, olive oil, and garlic in a food processor.

 

It is tasty, as well as convenient and nutritious. It’s an excellent source of different vitamins and minerals, especially plant-based protein (7.9 grams per serving). No wonder is popular among people who are into the vegetarian diet or vegan lifestyle.

 

In addition, hummus is rich in iron, folate, phosphorus, and B vitamins.

Tzatziki

Tzatziki is always best served cold and commonly used as a sauce for gyros or souvlaki. Aside from Greek and Turkish cuisines, you can also pair this dip with pita for breakfast.

 

In Iraq, they have a version of Tzatziki called jajeek. It is usually served with alcohol as part of a meze.

 

Health-wise, tzatziki carries only 54 calories per 45-gram serving. It also has 8 grams of carbohydrates and a sufficient amount of sodium.

Pumpkin Dip

Pumpkin dip is a typical family staple in the US from early September through Thanksgiving.

 

Usually served with apple slices, graham crackers, or ginger cookies, the pumpkin dip is considered healthier than caramel dip. Still, you will need vanilla pudding when making this dip, which is packed with sugar.

 

If you want a low-calorie, low fat, and low sugar option, you can use pumpkin puree and yogurt instead. Another option is to use Stevia or something similar instead of sugar.

Spinach Dip

A spinach dip may seem like a healthy, low-calorie choice. However, its ingredients carry a lot of calories.

 

A regular spinach dip is made with cream cheese, mayonnaise, Parmesan cheese, garlic, onion, and spinach. As such, it has 114 calories per 2-tablespoon serving.

 

Luckily, you can reduce the calories further by using low-fat yogurt, cottage cheese, and cream cheese instead. Mix it with water chestnuts, shallots, and lemon juice, and you’ll only have 54 calories per serving.

 

To add some fiber to your spinach dip, you can mix in pureed cannellini beans, spinach, basil, artichoke hearts, and garlic. A 2-tablespoon serving of this dip only has 50 calories.

Final Thoughts

Dips and spreads make great condiments, snacks, and party food. However, they’re sometimes filled with high-calorie ingredients, salt, sugar, and extra additives.

 

Luckily, you don’t have to rely all the time on store-bought products. All you need is to use whole foods to create your varieties that are just as delicious but much more nutritious.

How to Clean a New Home

Before you can unpack and display your collection of books or diecast cars in your new pad, you owe it to yourself to give it a thorough scrub first. Even if you buy a new-build, construction crews aren’t noted for their janitorial skills, and you have no idea what kind of mess previous occupants left if you buy an older home or rent. You’ll never have such an ideal opportunity again once your belongings are inside, so follow this 5-point checklist for how to clean your new home.

1. Start With a Thorough Inspection

Once you place your couch against it, you can’t see visible water damage to walls, which could spell big trouble for your drywall, insulation, and wiring. If you rent, it’s wise to inspect the property before you sign your lease so that you can address issues like mold with your landlord before signing the dotted line.

 

Once you determine what you need to do, you’ll need to choose whether to hire a professional crew or DIY. While the latter option is less costly, pros pay attention to details like window seals that you might overlook.

2. Work From the Top

The two cardinal rules of life are don’t eat the yellow snow and don’t mop and seal your floor before dusting your ceiling fans. When you start your cleaning, work from the top.

 

Wipe down ceilings and walls — cobwebs can arise seemingly overnight. While you’re at it, consider swapping out any incandescent ceiling fan and overhead lights you see with compact fluorescents or LEDs. You’ll go longer without having to buy new bulbs, and you’ll save both cash and the planet.

3. Get Behind Appliances

Are you a bit phobic about creepy crawlies? Now’s the time to clean and treat behind appliances with boric acid to keep pests like cockroaches at bay.

 

If you bought a pre-owned home or rent, who knows? You might discover a treasure that the last occupant left behind — although it’s more likely that you’ll find nothing but a pile of unmated socks behind the dryer.

4. Organize One Closet at a Time

If you have to move in a jiffy, it’s tempting to throw your things anywhere with the promise that you’ll organize them later. Pro-tip: that approach rarely works.

 

Instead, start with one closet at a time and organize your belongings as you go so that there’s a place for everything. If time is a factor, stack your boxes along a wall and work at the project a little at a time. The cardboard will serve as a perpetual reminder to get to work, whereas out-of-sight often becomes out-of-mind.

5. Finish With the Flooring

Remember discovering all those furniture outlines on your dirty carpet when you moved out? Now’s the time to shampoo before you place your couch — choose a sustainable product if you worry about chemicals in your home.

 

If you plan on refinishing your flooring, you want to do so before move-in, too — unless you enjoy straining your back moving furniture. You could save money if you get lucky. Many homeowners have discovered gorgeous hardwood flooring after ripping up linoleum.

Learn How to Clean a New Home With These Tips

Before you move into your pad, you owe it to yourself to scrub it before move-in. Follow this five-point guide for how to clean your new home.

4 Ways to Take a Technology Break

Living through a pandemic such as the one plaguing the world for the majority of 2020 into 2021, people relied on technology more than ever before. It was not only a safe window into the outside world; it was, in many cases, the only connection to family and friends. And for many people, technology was the only way to make a living while remaining safely inside their own homes.

And while tech is necessary in modern times, it’s important to take technology breaks and get out into nature. It’s essential to get fresh air and sunshine, and you need to give your eyes a break from the constant barrage of screens. So, here are four easy ways to step away from your electronics, even if it’s just for a little while.

Go For a Walk

One simple way for some technology-free time is to take a walk without your phone. That might seem crazy to those born after the invention of the cell phone, but if you have it with you on your walk, it can be too tempting to pay attention to it instead of your surroundings. 

Be sure to let someone know your route before you head out and approximately how long you’ll be gone. To keep track of time, instead of using your phone, strap on one of those antique watches sitting in your jewelry box and put it on your wrist so it can get some wear time.

Then, take some water with you, lace up your shoes, and enjoy a walk in the sun. It might be just the thing you need to rejuvenate your soul and reduce your stress level.

Take a Dive

If you have access to a pool, lake, ocean, or another body of water that allows swimming, take some time to dip in and have a swim. This is a good choice if you have trouble leaving technology behind because being in the water forces you to do so. 

Swimming is a good way to take your eyes off the screen and into the world, it’s good exercise and a powerful stress reliever. Bringing the family along is also a fun way to make memories and splashing around is usually popular with the kids.

Drive a New Way

Before GPS became available to the masses, it was pretty common to get lost on a drive, which wasn’t always bad. Taking a new route can lead to new discoveries and the possibility of seeing sights you wouldn’t otherwise see on your normal drive to wherever you’re going. You don’t have to go to the extreme of getting lost but take an effort to drive a different way to a familiar place and see what you might be missing.

Kitchen Science

Whether you know your way around the kitchen or not, it’s always fun to try a new recipe. But instead of looking one up on your phone or tablet, grab a cookbook, choose a recipe, and get cooking. The recipe’s newness will keep your mind occupied and away from your tech toys for the duration. Plus, you get to enjoy some new food with your family when the cooking is complete, so it’s a win-win.

Look Up and Take Notice

There’s so much technology all around us that it’s easy to get sucked in, stay there, and still never see all there is to see online. But it’s important to step away and get a much-needed break from the constant stream of information in front of your eyes. Making an effort to drink in your surroundings without technology will go a long way toward a balanced life.

5 Tips to Balance Your Macronutrient Intake with Ease

With so many conflicting bits of information you can hear from people and find everywhere around you, it can seem impossible to achieve some kind of balance in your life. It’s as if there’s always some kind of deficiency you’re competing against, or some kind of health issue you’re trying to ward off while retaining your energy levels. Food is our fuel, and although there is so much we have yet to learn, we can easily put our existing knowledge to good use and achieve that elusive idea of balance by focusing on one core concept: macronutrients!

With three main macros to consider, proteins, carbs, and fats, the math doesn’t have to be too complicated. There are so many free online calculators that can help you find that ballpark number to match your activity levels, fitness exertion, caloric needs, and overall health goals. However, the business of actually consuming these macros and balancing them is a little tricky. To help simplify this journey, here are a few tips to help you balance your macros without too much hassle!

Start with optimizing your water intake

Now, even if you do manage to balance your macronutrient intake in terms of food, if you fail to drink enough water, your body won’t be able to absorb all the nutrients properly and your digestion and metabolism will suffer.

That is why water is considered a vital nutrient as much as the three listed macros! Make sure that you drink plenty of water during the day so that you boost nutrient absorption, help your body make the most of your macros, and flush out toxins from your system with ease.

Work around your food sensitivities

Can’t have dairy or gluten? Your macronutrient intake shouldn’t suffer for it. Many people with certain food sensitivities fail to consume enough protein in a day because they replace this macronutrient with, let’s say, more carbs or fat. Fortunately, the pandemic has inspired more healthy meal delivery options to allow people with this particular issue to maintain their diet without jeopardizing their health.

As a result, you can actually have dairy free meals delivered from Mighty Macros USA to your home and not worry about your macros at all. This is a great way to reduce the stress and hassle of meal preparation during the week, so you can combine home-cooked meals with delivered meals to your door.

Include smart and healthy snacking

After all this talk about healthy choices, you might think that you’d need to ditch all your treats – but when you work them into your meal plan, why not treat yourself to the occasional panettone cake slice or something else you love? Snacking can help you stay energized and consume all the macronutrients you need in a more structured way, as long as you work your snacks into your daily macro menu.

The sources of your macros count, too

Although technically processed sugar counts as “carbs” just like a fresh salad, we can all agree that they are far from equal in terms of nutritional value, let alone their viability for boosting your health. For one, sugar is in no way good for you and it’s much more calorie-dense, while veggies and fruits are low in calories, but packed with minerals, vitamins, fiber, and they are a vital source of healthy carbs for your body to use as slowly released fuel.

Applying the same logic will help you discover particular foods that are suitable for your health and fitness goals (to stay within your calorie needs in a day and avoid foods that cause allergies or sensitivities for you).

  • Go for protein-rich meals that consist of complete protein, that is, the ones that contain all nine essential amino acids. That includes meat and dairy if you can consume them, but also eggs and seafood.
  • Choose healthy sources of unsaturated fat mostly (such as avocado, salmon, nuts and seeds), and a moderate amount of saturated fats (meat and dairy). Avoid trans fats altogether!
  • Aim for complex carb sources such as fruits, veggies and cereal in various forms.

Time your meals right

Instead of obsessing over food or trying to postpone the next meal for hours, why not try timing your meals and distributing healthy portions of food throughout the day? It’s much easier on your metabolism and it will sustain your energy levels if you consume healthy meals at regular intervals.

Since you now have a clear goal as to how much of each macro you need to eat every day, instead of overburdening your belly in a single load, you can enjoy even meals with plenty of flavors to keep your productivity and energy up. Plus, it turns out, your fat-burning potential grows this way, too.

 

There’s no need to introduce a whole slew of complicated and time-consuming recipes (unless you enjoy the process, of course!), especially if your goal is to stay healthy and lead a balanced life with less effort. By tweaking your behavior just a little bit and by focusing on macronutrients in your diet, you can reap the rewards sooner rather than later and elevate your energy levels while boosting your immune strength, too.

A final piece of advice for the most dedicated among you: start leading your own journal or use an app to track your eating habits, and you’ll soon notice the difference in how much free time you’ll have, as well as how much easier it becomes to pursue your fitness goals with the right approach!

6 Instagram-Worthy Activities in Key West

Taking a vacation is great but it’s the photos that really highlight the success of your trip. And in today’s media-rich world, your vacation photos can be shared instantly, drive conversations with friends and family, and showcase your talents. Here are some of the best Instagram-worthy destinations in Key West for your next trip to Florida.

 

Charter Fishing at Sea

Whether you’ve been fishing hundreds of times before or this is the first time you’ll ever pick up a rod or reel, going on a chartered fishing trip is fun and exciting, too. It’s one of the top reasons people visit Key West. Trust the team at All In Fishing Charters to ensure your experience is top-notch. What makes Key West stand out as a great location for fishing is its location, right between the Gulf of Mexico and the Atlantic Ocean, so you might go out for mackerel, grouper, mahi-mahi, and more. Get great action shots and sweeping views of the water, whether you’re doing deep water, reef or wreck fishing. There’s no need to pack extra gear for fishing, the charter boat has everything you need, from rods and reels to tackle and bait. Plus, with the assistance and pointers from the captain and crew, you’ll be fishing like a pro in no time at all. If you should catch something worth keeping, you can even visit Dante’s restaurant for their cook-your-catch dish, served family-style.

 

Touring a Museum

Museums in Key West offer a great opportunity to glimpse the people, places, and experiences that are so distinctive. Some offer guided tours while others allow self-directed experiences. See what it would have been like to be a lighthouse keeper at the Key West Lighthouse Museum and Keeper’s Quarters or work on the USCGC Ingraham. Browse exhibits dedicated to shipwreck science and lost treasures at Mel Fisher’s Maritime Museum. Explore the Hemingway family heirlooms at the Ernest Hemingway Home and Museum and view presidential artifacts at Harry S. Truman’s Little White House. And even though they’re not technically museums, check out the informative and engaging programs offered by the Key West First Legal Rum Distillery and the Rodriguez Cigar Factory, too.

 

Distinctive Dining

Everyone loves foodie photos on Instagram, and Key West does not disappoint. You’ll absolutely want to visit locally-owned restaurants for some of the best foods that area is known for. Start with Eaton Street Seafood Market and Restaurant and select among the lobster roll, fish sandwich or conch fritters, to start with. These dishes are expertly made with only freshly caught local seafood. And with outdoor dining, you can enjoy great weather and ideal natural light for your food photos. For outstanding key lime pie, visit Kermit’s Key West Key Lime Shoppe on Elizabeth Street. You can’t miss the eye-catching green and yellow building and the charming koi pond that’s adjacent to it. Pick up pie by the slice or whole; Kermit’s offers a full menu of light fare, too. Don’t miss the eclectic collection of key lime-inspired gifts here, too, such as jams and preserves, candies, and cookies.

 

Visiting a Children’s Animal Farm

Even though it’s got “children’s” in the name, everyone is welcome at the Monroe County Sheriff’s Office Children’s Animal Farm. Come interact with a wide variety of animals who have been rescued from unsafe homes, and now cared for by those in the custody of the Monroe County Sheriff who receive training in animal care. There’s no admission fee, but the farm has very limited hours, so it’s best to plan ahead for your trip. Get close to familiar farm animals like pigs, cows, horses, and goats as well as unusual new friends you can meet, like a peacock, kinkajou, ostrich, and lemur. You’ll be the envy of your IG followers with cute pictures of yourself with alpacas, rabbits, and other sweet creatures.

 

Walking in Paradise

Maybe it’s not technically paradise but the Key West Tropical Forest and Botanical Garden is full of so many beautiful trees and plants that are native to the island, you could be forgiven for thinking this is it. There isn’t another one like it in all of the continental U.S., so you’d definitely want to take lots of photos of flowering trees and shrubs, elegant and sweeping canopies, and the tropical birds that make their home here. Although some parts of the park took some major damage after a series of hurricanes a few years ago, there’s been a nearly full recovery. The spacious picnic area is welcoming so feel free to bring a lunch and spend the full day here.

 

Long after you’ve returned from your trip to Key West, you’ll still have great memories brought to you by the amazing photos you took. By posting them on Instagram, you’ll have a great record of your experiences shared in real-time to reminisce any time you’re feeling wistful about your travels.

How to Raise Eco-Conscious Children

In today’s hustle and bustle world, it’s easy to get caught up in the “single-use” mindset, especially when convenience threatens to prevail over eco-friendliness. From disposable flatware to fast fashion and even planned obsolescence in technology, it almost feels as though the cards are stacked against the planet. As a parent, how can you show your children how to maintain the same values that you have, when it already seems so hard in the first place?

Fortunately, teaching your child how to be eco-conscious does not have to be an impossible task. While there may be a little bit of pushback from them, especially in older children, you can still help shape and mold their behaviors to be more green. By starting at a younger age, though, you can help ensure that your children are both eco-friendly and proud to be so!

 

Introduce Them to the Great Outdoors

One of the best ways to teach your children how to love the environment is to help them become more acquainted with it. If they’re cooped up indoors all the time, how can they grow to fall in love with the beauty of Mother Nature? Instead, invite them to explore the outdoors with you. Whether you take them hiking with you or just on a stroll around the block, these are great ways to teach them how to love the planet they live on.

 

Take Them Shopping With You

Many children don’t realize where food comes from. As far as they’re concerned, a magical fairy refills the fridge with their favorite things to eat, and then you cook it for them. Not only should you be showing your kids how to prepare easy, eco-friendly, and healthy recipes, but you should also educate them about where their food comes from. While taking them to your local farmer’s market is ideal, even a trip to your grocery store is a step in the right direction.

 

Show Them How to Recycle

Kids learn by watching their parents, and your role as a sustainably-minded parent is extremely important. If they see you using paper plates and plastic silverware, then chucking it when you’re done, they’re going to emulate that. Instead, teach them the importance of recycling. Not only should you try to minimize your carbon footprint, though, but you also need to take the time to educate them about waste and recycling.

 

Help Them Live a Clean Life

Unfortunately, adolescence is generally the time that most people start experimenting with illicit drugs. Not only can substance abuse start your child down a dangerous path, not only possibly affecting their future but also your household, but it’s also not environmentally sound, either. Illicit drug manufacturing is terrible for the environment and can leach into our groundwater, poison innocent animals, and cause toxic byproducts in our waste. If you’re struggling with substance issues with teens, then it’s essential to get them the help they need right away.

 

Teach Energy Efficiency at Home

Most of us probably have memories of our fathers chiding us for leaving the lights on in rooms we weren’t in, asking if we were trying to light up the whole neighborhood. While it may have seemed like a joke at the time, the fact is, there’s a lot of merit to your dad’s complaints. To help shape your child into an eco-conscious adult, you need to show them the importance of energy efficiency while they’re still young. They should be taught to not waste water or electricity, and if possible, you may want to upgrade to more greener appliances in your home, as well.

 

Instill the Love of Walking and Biking

What child doesn’t love riding their bike around the block? Not only can teaching your child to ride their bike give them hours of enjoyment, but it can also help teach them about reducing their carbon footprint when traveling, too. If you’re just going to the shop around the corner, why pile into the car and needlessly waste fuel? Instead, lace up your walking shoes and have your kids tag along with you, either on bike or foot. This is also a great way to get gentle exercise as a family, too!

As you can see, showing your child how to be more environmentally friendly doesn’t have to be overly stressful or lead to needless tears. By employing actionable, simple ways to make your family more green, you can help teach your child to be smart, eco-conscious adults and instill good habits that they can carry with them for the rest of their lives.

Tips to Transition to Veganism

When you decide to explore veganism, there can be a number of health benefits that come with it. For example, you may lose weight and have improved heart health. A vegan diet can also be nutrient-packed, as long as you’re relying primarily on fruits, vegetables, nuts, seeds, and beansto fuel you.

There’s research showing that going vegan can lower your blood sugar and improve your kidney function, plus there’s the possibility it can reduce your risk of developing certain types of cancers.

While there are many health benefits that come from a vegan lifestyle, it’s not always easy to make such a big leap into plant-based eating. You don’t have to go all-or-nothing.

Instead, there are ways to transition to veganism gradually. Some of those are highlighted below.

 

Swap Out Ingredients

One easy way to start dabbling in veganism and make some positive changes in your health and wellness is to swap out ingredients for vegan alternatives.

Maybe your entire recipe isn’t vegan, but instead of using half-and-half or milk for example, you could use cashew milk.

Over time you can work toward having recipes that are entirely vegan.

 

Have Vegan Days

Designate a few days of every week where you commit to veganism, and then eat as you normally do on the other days.

You could start with one day a week, and then gradually go up from there, as you’re ready and more comfortable with it.

Another option is to be vegan during the day, and then in the evening, you could eat animal-based foods if you wanted to.

You could set a limit for yourself where until 6 p.m., you eat only vegan.

These are just ideas that you can consider to find what works for you.

 

Learn Along the Way

You may find the more you learn about veganism, the more committed you become to the lifestyle.

Get familiar with what it means to be vegan versus being vegetarian, for example.

A lot of people find that learning more about where animal-based foods come from and how they’re processed helps them to commit to veganism more fully.

As you learn, you may also be able to find more of a personal motivation, and that can be what drives you toward being more vegan in your life.

For example, you could find that the environmental impact of eating meat is your primary motivation, as you’re learning and educating yourself.

 

Be Mindful of What You’re Eating and Make Sure It’s Healthy

You do have to realize when you follow a vegan lifestyle, it’s not inherently healthy because it’s vegan. You want to avoid too many processed foods, for example, because even though they might technically be vegan, they could still be empty calories.

You also need to make sure that you’re mindful of how much protein you’re getting. There are great vegan sources of protein, and any kind of protein will help you feel fuller and more satisfied, which will lower the risk of overeating.

Vegans need to also consider vitamin B12 and D3 supplements unless you’re sure that you’re getting enough of these from your food.

Some vegans find that it’s helpful to have their healthcare professional monitor levels of vitamins in their bloodwork. You don’t want to supplement if you don’t need it, but if you are deficient in certain vitamins, it can cause serious health effects.

 

Connect with Other Vegans

Veganism can become somewhat of a lifestyle, and people who follow it often find that that it helps them to have support from people who understand it.

Try to connect with other vegans if you can.

Going online and joining social media groups is one simple way to do this.

Then, you have not only social support, but you can learn more about veganism, share recipes and even find out about events.

 

Explore Vegan Restaurants Where You Live

Finally, one other way to get excited about the concept of veganism and to explore it more fully is to go to restaurants in your community that have a vegan menu. Here, you can really get a taste of how good vegan foods can taste, and you might even meet people who are vegan that you can start sharing your experiences with.

Vegan restaurants are a good way to get started because they show you how versatile the menu items can be and give you a basis for getting creative with how you eat.

The more you go at your own pace in your quest to be a vegan, the more successful you’re likely to be at the lifestyle.

7 Simple But Effective Ways to Burn Fat Fast

Losing fat is not an overnight event, and there is no shortcut to it. You need to work hard for it, not just to look good but to gain a healthy body. However, strength training or workout to lose that belly fat may not be suitable for everyone.

If you want simple but effective ways to burn fat fast, read on. Not only that you will become fit with these tips, but you will also gain optimum nutrition.

1. Stay hydrated.

Water is necessary to burn fat. This fluid naturally suppresses appetite and reduces overall calorie intake. Drinking water also aids in flushing bodily wastes and staying at the right temperature. Hydration during a workout decreases the risk of having muscle cramps or fatigue.

When the body is dehydrated, it’s difficult to control the body temperature. Also, the body won’t be able to metabolize carbohydrates or stored fats. So keep those bottles close and drink enough water for your body.

2. Reduce sugar intake.

Are you burning fat or sugar? Not only fats can be burnt but sugar too. When you’re irritable and always hungry after a few hours of eating, there’s a high chance that you’re a sugar burner. That means that your blood sugar increases whenever you eat high-carbohydrate food, and it triggers the release of insulin. This hormone then decreases your blood sugar but stores it as fat; it’s a fat-storage hormone! When your blood sugar becomes too low, you will crave more sugar or carbohydrates to be energized, and that’s a dangerous cycle.

Although sugar makes you fat, cutting it totally from your diet will not be helpful. Sugar is glucose which is the energy source of your body. It’s needed by your organs to function properly. You also can’t burn that fat without sugar.

To make sure you’re going to burn that fat, eat sugar, but the right kind and amount. Reduce the added sugars in your diet. They are the sugars that when eaten in excess can make you easily gain weight. They’re high-calorie food, and they have low nutritional value. Added sugars are on your cakes, cookies, pancake syrup, candies, fruit drinks and sugary drinks. Watch out.

3. Increase your fibre intake.

If you want a balanced and healthy diet, eat enough fibres. If you don’t want that belly fat, eat more fibre-rich food. It keeps you fuller for a longer period so you won’t need to go unnecessary snacking or eat a full meal again just a couple of hours after.

What’s also good with fibre is that it helps lower blood glucose and consequently insulin. You already know insulin, it makes you crave for high-calorie food. When increasing your fibre intake, make sure it’s gradual so you won’t get bloated.

4. Follow a high-protein diet.

Do you know that eating a high-protein diet is associated with a lower risk of belly fat? This diet also helps preserve muscle mass and metabolism during weight loss.

Protein is an important nutrient when trying to lose weight. Protein-rich food includes meat, eggs, legumes, dairy products and seafood. Increasing your protein intake will leave you feeling full. As a result, it will reduce your hunger and appetite, causing you to eat fewer calories without being too conscious about portions.

Additionally, the body’s metabolic rate increases with the consumption, digestion, metabolism and storage of proteins. This is known as the thermic effect, and it makes you burn fats even while sleeping.

5. Eat more healthy fats.

Not all fats are the same. Fats are also an important part of a healthy diet. Healthy fats like omega 3 can help you burn those harmful bad fats. They are also good for the heart.

Good unsaturated fats help you lower your disease risk and aid in the absorption of fat-soluble vitamins. They are present in nuts, seeds, vegetable oils (olive, canola, sunflower and soy), fish and avocados. If you are trying to lose your belly fat, eat more of these.

Meanwhile, bad fats are trans fats that, even when eaten in a small amount, can increase your risk of being sick. These fats can be found mainly in processed foods. They are also in your movie popcorn, french fries, doughnuts and margarine.

6. Avoid processed food.

Processed food is addictive to eat. It’s engineered that way. What’s more, processed food is very high in added sugars, calories and bad fats. This should be enough reason for you to avoid consuming lots of this food.

If you want to burn that fat fast, throw out all the processed food you can find in your pantry. This kind of food has chemical disruptors that may alter your body’s metabolism and cause it to deposit fat. They can also modify your satiety hormones, and all of these can lead to obesity.

7. Get enough sleep.

Having enough sleep matters when losing fat. Why? Because not getting enough of it can alter your hunger hormones and may give you a higher risk of gaining weight.

Sleeping early may be a bit difficult, but making it a habit will pay off. When you’re about to sleep, turn your phone off as it emits blue light. This light hinders the production of the hormone that controls your sleep-wake cycle, melatonin. You should also avoid caffeine before sleeping.

Why Everyone Needs Dietary Supplements

Natural and herbal supplements can help restore your body to a state of balance when it gets out of whack. They can also help to maintain the body’s natural balance. If there’s a serious imbalance, it may take upwards of seven supplements to return you to your balance, depending on the complexity of the issues. Here’s a quick look at some good reasons for supplements.

 

Rest

Most of us don’t get enough sleep. If this sounds familiar, try an ashwagandha supplement. Although this supplement has been in use for centuries, you may know it better by the names Winter Cherry or Indian Ginseng. This supplement is a great natural source of vitality and energy. It’s a sort of adaptogenic herb known for promoting healthy responses to physical, emotional, and environmental stress.

 

Stress, Stress, and More Stress

It’s no question that all of us lead busy lives. Yet, some of us are arguably busier than others and face more stress! Between things like commitments to your faith, community, work, school, and family, your daily life can be totally stressed and in serious need of some vitamins and minerals. All of the stress we’re under will eventually take its toll on our bodies and can make the immune system weak. Taking supplements can help bridge the nutritional gaps and give the body a few of the building blocks it relies on to function properly.

 

Overcooked Food

As Americans, many of us have a bad habit of cooking foods to death, which results in a considerable loss of its nutritional value, far less when it comes to the vitamins and mineral content, and in enzymes and antioxidants. Even worse is that eating nutrient-depleted foods can create health issues over time. Too much cooking time can kill all the goodness in your food, resulting in a loss of nutritional value. If you’re trying to eat healthy, with fruits and veggies, try to eat them raw or as close to it as possible.

 

Lack of Regular Meals

Many people might know about the importance of regular eating, but they may neglect to do so anyway. Grabbing a doughnut or bagel while you slam down a cup of coffee and rush off to get your day started can’t really be considered a meal. Trying to make up for the lost opportunity a bit later in the day at a buffet isn’t good for your body either. These types of unhealthy habits can add too much stress on your digestive system and might eventually lead to quite a few symptoms that can be uncomfortable, at the least.

 

Long Transit Time

Have you ever paid any attention to the amount of produce that finds its way into your grocery store from various countries? Think about your fave pineapple or mango – more than likely, they come from the Philippines. They were cut at the very acme of their ripeness, then put immediately into a box before being shipped here. However, that’s the best-case scenario. There are times when that food is actually harvested weeks and sometimes even months before it arrives at the grocery stores. So much for getting the very best nutrition. This is why it’s critical to buy from local farmers so that the food’s nutritional value is at its highest.

Nothing will ever replace a diet that’s healthy and good, but taking whole-food-based, high-quality supplements can go quite a long way when it comes to assisting you with maintaining higher levels of health. And if you happen to be working through poor dietary habits, you’ll need them even more!

Taking Charge of Your Life

Do you find yourself constantly trying to appease others? That can you leave you in a situation where you are worn out and no longer living for yourself. If you continue to go down that path, you’ll have a lot of regrets later on. Thankfully, you have the ability to make positive changes that benefit your quality of life. 

 

The Homefront

A typical day for parents begins with getting children ready for daycare or school. It involves dressing, feeding, and driving all under stress. During the same timeframe, the parents are also getting dressed for work and collecting their thoughts for the job. 

That day-to-day chaos can make a sane person crazy. One way to reduce the madness and restore calm is to create a schedule. The organization is necessary to achieve order and a smooth flow of events. Picking out clothing the night before and having the bookbags, coats, and shoes ready will make the mornings uneventful. 

 

Aging Parents

Many adults with young children come face-to-face with where to put their aging parents. They currently live alone and are not able to care for themselves as they once did. Out of respect and gratitude, you may opt to have them move in. 

However, this is a huge undertaking and with children who have needs of their own and full-time jobs, this may not prove the best option. A better choice may be to sign on for private nursing care. A qualified person who works for a company can come a few days to bathe, cook and help with administering medications, taking a heavy burden from you. 

 

Your Health

Whether in your early 30s or approaching 60, maintaining your health will provide a good quality of life. Schedule an annual health checkup and if you feel off, contact your doctor and have them do a thorough physical. It’s also important to take ‘me’ time. Enjoy a day of self-pampering, and schedule a time to do the things you love. 

 

Faith in Your Abilities

Unfortunately, people stay in jobs that offer no incentive for advancement simply because they don’t have faith in their abilities. They figure they have a good-paying job and accept the terms. Taking charge of your life means that you no longer accept the status quo. If you’re not getting promoted within a certain time frame and there’s no room for advancement, you need to seek other employment. By remaining in place, you’re setting yourself back both emotionally and financially. 

 

Positive Energy

There’s something powerful about remaining positive. That is not to say that events in your life can cause you to be temporarily negative. However, when you focus on achieving goals instead of creating an endless wish list, things start to happen. Happy thoughts work the same as exercising. 

When you become energized about doing something your body releases endorphins and you instantly feel good. Being optimistic about a possible outcome enables risk. You try something instead of avoiding it because of the possible negative outcome. Reinforce your efforts by keeping a circle of friends with the same positive attitude towards life. 

 

Intuition

Your intuition comes from a lifetime of experiences. When something happens your brain recalls similar situations and causes a gut reaction. You meet someone for the first time and either instantly like or dislike them. Or, you encounter a problem and instead of reacting in a negative manner, you work your way through it calmly. Listening to your mind and body can benefit you. 

 

Prosperity

A mounting pile of bills can cause enormous amounts of stress. In order to take control of your life, you need to get your finances in order. Create a household budget and stick to it. A budget will allow you to realize your dreams of financial prosperity. You will learn how to avoid wasteful spending and establish savings for things like a home, a car, vacations, and retirement.  

You have one life to live. By taking charge of your life you’re promoting health, happiness, and financial success.