Amazing Ways to Stop Cravings for Unhealthy Foods

One of the biggest challenges people face when trying to eat better and change their lifestyle is cravings. Cravings for unhealthy foods come out of nowhere and are hard to ignore. It’s those impulses that derail so many people from reaching their healthy eating goals.

When you get down to it, cravings are a scientific occurrence. That means they can be altered. Here are some amazing ways to stop cravings for unhealthy foods.

Make Healthy Swaps

Shift away from your cravings by starting to make healthy swaps. That doesn’t mean changing out your peanut butter cups for an organic brand that has as many calories but markets itself as healthy. Instead, look at how you can experience that flavor in a better way.

For example, instead of running to the store for a chocolate bar, make a protein shake with cocoa powder and peanut butter. Rather than pouring a big bowl of nacho chips, slice up a whole grain tortilla, bake it in the over, and use Greek yogurt instead of sour cream. 

Understand and Create Habit Loops

Cravings happen as a result of habit loops, which feature a cue, a routine, and a reward. In other words, cravings are usually tied into a root cause triggered by activity or emotion. If you’ve always sat down with a snack to watch TV in the evening, your mind will automatically trigger that craving when you flick on Netflix. If you’re an emotional eater, your body will send you craving signals when you start to feel stressed out.

Take time to identify your triggers and replace them with alternate activities. For example, swap out your evening tv session with listening to a podcast while doing chores for a few weeks to break the habit cycle. Practice in-the-moment stress-coping methods to derail that vicious cycle.

Practice Mindfulness

Mindfulness is the act of being more aware and intentional with all daily activities, eating included. Some ways to incorporate mindfulness into your eating habits include:

  • Slowing down your chewing and sipping water between bites.
  • Removing distractions by eating without your phone or computer near you.
  • Writing down how you feel physically and emotionally after eating or giving in to a craving.

By practicing these mindfulness techniques, your body will be more aware of how your food is affecting you. You’ll feel more satiated with each meal, which will reduce cravings throughout the day. Additionally, you’ll start to make connections between your eating and the impact on your body to make better decisions.

Drink More Water

Your body is a complex machine. Despite all the amazing things it’s capable of, it sometimes gets its signals mixed up. One of the most common issues stems from a lack of hydration. That signal that tells you that you’re thirsty often comes across as hunger or tiredness. 

When you start to feel a craving, have a glass of water, and wait twenty minutes. You’ll be surprised at how much less hungry you feel. By prioritizing hydration throughout the day, you’ll get a better grip on impulsive eating, both in terms of meal portions and cravings. 

By practicing these simple lifestyle habits, you’ll gain control of your cravings and make room for more healthy food in your life.

Planning to Diet? Here Are the Top Recommended Diet Plans

Whether you want to lose weight, manage your diabetes, reduce the risk of deadly diseases, or achieve overall good physical and mental health, you’ve now decided to embark on the journey to salubrious living. And a good diet plan is the key element in the grand scheme of healthy living. 

But which diet plan to go for? With Spectrum Internet Service, it’s so easy to access different types of diets available on the web and apps, all claiming to make you healthy as a horse. However, such exceeding variety would even confuse a saint. Moreover, a diet plan must be chosen with care as not all of them will suit your constitution, and some may even have drastic consequences for your health. 

So for your convenience, here’s a list of scientifically-backed dietary plans that actually work. 

1. Ketogenic Diet

If you follow any food blogger or celeb dietitian, chances are you must have heard of the ketogenic diet, which is all the rage these days. And all that attention is warranted since its unusual high-fat and low-carb composition works towards reducing some significant pounds. 

The diet spurs Ketosis in the body, a process when the body cannot find enough glucose for fuel; it attacks the fat via a newly created substance called Ketones. 

As per various studies, a Keto diet has myriad health benefits along with increased defense against cancer, diabetes, Alzheimer’s disease, and epilepsy. However, people with certain medical conditions need to consult a certified dietitian or doctor as the diet raises ketones level, which exacerbates type 1 diabetes and sometimes type 2 as well.  So while making a meal plan, exercise caution. 

Similarly, the Atkins diet is another low-carb and high-fat diet. However, unlike Keto, it gradually hikes up the carb intake.

2. Paleo Diet

This diet takes you back to the Paleolithic era when our predecessors used to hunt and gather food such as lean meats, nuts, seeds, fruits, veggies, fish rich in omega-3 fatty acids, and the oil extracted from fruits and nuts. 

The diet avoids anything of the contemporary variety such as processed foods, grains, refined sugar, dairy products, artificial sweeteners, margarine, soft drinks, vegetable oils, and trans fats; as it operates on the belief that human body hasn’t evolved much and non-paleo foods are one of the causes of modern diseases. 

Studies have linked weight loss to the paleo diet along with its more satiating nature than other low-fat diets. See the best meal deliveries with paleo pros.

3. Zone Diet

This diet aims to bring your body in a ‘Zone’, where your diet-induced inflammation goes down. The aim is to shed excess body fat, perform well, better cognition, and long-term wellness. 

The Zone Diet recommends adhering to a specific ratio of 30% protein, 30% fat, and 40% carbohydrates on your plate. 

You could acquire your protein from fish, poultry, egg white, lean beef, or low-fat dairy; for fat, go for nuts, olive oil, avocado, or peanut butter; and for carbs, veggies, legumes, and fruits would do.

You’ll not see immediate changes in your weight scale, but your body begins to tone. Moreover, it’s not muscle or water weight you lose, but actual fat. The Zone Diet has proven to be quite successful in managing diabetes and revert pre-diabetes prognosis. 

There are two ways to follow the Zone diet: Hand-Eye Method and Zone Food Block Method. 

4. Mediterranean Diet

The Italian and Greek folks are quite a healthy lot. What they eat came to attention in the 1960s when studies showed fewer deaths in the Mediterranean arena due to coronary heart diseases. Imagine the amount of interest it would have garnered when further research linked it to weight loss.

Mediterranean diet is not like other stringent military-grade diet plans. As different countries across the Mediterranean had varying cooking styles; however, the principle is the same, which places a lot of emphasis on the fruits, vegetables, whole grains, seeds, legumes, nuts, bread, herbs, spices, potatoes, fish, and extra virgin olive oil. 

What they don’t emphasize are added sugars, sugary beverages, refined grains and oils, processed meat and any highly-processed foods. Moreover, this diet is not fond of red meat either. 

You could design a meal plan around these items, and of course, like any dietary plan, a low-to-moderate consumption is essential. 

Must-have And Must-avoid Foods For Diabetes

As per the American Diabetes Association, around 9.4%, which is 30.3 million Americans were diagnosed with diabetes in 2015. Such whopping numbers are scary, but diabetes can be controlled naturally with a few additions and subtractions in your diet. Here are three healthy, must-have foods and three must-avoid foods that you should include in your meals to keep diabetes at bay. Read on!

Healthy foods for diabetes

1.    Whole grains

Doctors suggest that high levels of fiber help in keeping diabetes under check. Whole grains contain refined white grains and higher nutrient levels. It is observed that consuming foods that are high in fiber is beneficial for those with diabetes, as it is known to slow down the process of digestion. Absorption of nutrients by the body at a slower pace helps in keeping the levels of blood sugar stable. When compared with rice and white bread, whole grains and whole wheat contain lower levels of the glycemic index. This means that whole grains have positive effects when it comes to controlling the blood sugar levels.

Some of the best examples of whole grains in your food are:

  • Buckwheat
  • Whole grain bread
  • Brown rice
  • Whole grain pasta
  • Rye
  • Quinoa
  • Millet
  • Bulgur

It is best if you can switch white pasta or white bread with options that contain whole grains.

2.    Blueberries

Did you know blueberries were known as the powerhouse of antioxidants? They are filled with fiber, and vitamin C. Blueberries also contain high levels of antioxidants as compared to vegetables and fruits. It also helps in reducing the risks of cancer and heart conditions. Moreover, blueberries contain anti-inflammatory properties. Along with blueberries, raspberries, strawberries, and blackberries are significant dietary measures to keep the diabetics in control naturally.

As per the American Diabetes Association, blackberries are superfoods that help in controlling high blood sugar levels. They are also high in fiber and vitamins. You can add three-quarters of a cup of fresh blueberries or strawberries, preferably any superfood berry of your choice, to non-fat yogurt. This can be a great addition to your breakfast.

3.    Fatty acids and Omega-3 acids

One of the best healthy foods to add to your diet for controlling diabetes is wild salmon. It contains omega-3 acids and also helps in lowering the risk of heart disease. Fish is packed with proteins but does not have carbohydrates. That is why they do not increase the levels of blood sugar. Consuming salmon helps in slowing down the process of digestion and also keeps you full.

Moreover, wild salmon also contains selenium and vitamin D, which keeps your nails, hair, skin, and bones healthy. Some of the other types of fish that you can include in your healthy diet are sardines, herring, and mackerel.

Foods to avoid in diabetes

1.    Trans fat

Foods such as peanut butter, margarine, creamers, and frozen dinners contain industrial trans fats that are incredibly unhealthy. Moreover, you can also find these in muffins, crackers, and baked foods.

Trans fats do not raise the levels of blood sugar directly, but they are associated with insulin resistance, a rise in inflammation, and lower levels of HDL cholesterol. These side effects are alarming for those who already have higher blood sugar levels.

 

However, trans fats are no longer in use in most of the countries as a part of the packaged foods. But, in case you do not know how to spot them, avoid the food items that have “partially hydrogenated” ingredients written in the packaging.

2.    Sugar-sweetened drinks

One of the worst foods that should be avoided entirely is sugary drinks or packaged drinks. They contain high levels of carbohydrates. Did you know sweetened iced tea also has 36 grams of carbs? Also, sugar-sweetened beverages are packed with fructose that may alter the metabolism of the body and lead to high levels of triglyceride levels and belly fat.

A recently conducted study process that consumption of 25% calories alone from such artificially-sweetened drinks can worsen heart health, increase the resistance to insulin, and lowers the metabolism rate. So, it is best to consume water and unsweetened iced tea and stop any drink that contains artificial sugar.

All in all, consuming sugar-sweetened drinks increases the risk of heart disease and diabetes and, therefore, should be kept at bay.

 

3.    Dried fruits

We know that fruits contain numerous minerals and vitamins. But when dried, there is water loss and increases the levels of these nutrients. This the reason, the sugar content is highly concentrated, which is terrible for those with diabetes. For instance, carbohydrates content in raisins is three times that of grapes.

So, if you want to keep your blood sugar levels stable, you do not have to skip fruits entirely. You need to stick to fruits that have lower levels of sugar, such as fresh berries.

Reference Links

https://www.ncbi.nlm.nih.gov/books/NBK279012/

https://www.cdc.gov/diabetes/managing/eat-well.html

https://www.diabetes.org/resources/statistics/statistics-about-diabetes

 

Need a New Year’s Resolution? Here’s a List of the 9 Best Healthy Ideas

The new year is just around the corner which is an exciting time to start fresh and focus on new beginnings. Making certain commitments and goals for the next year should be something you must look forward to, hence we have listed here a few resolutions for you to choose from;

1. Exercise Mindful Eating

Most of us have the habit of eating while watching TV or other distractions and we tend to overeat. Overeating also happens when we enjoy food a lot and gulp down more than required. Remember that any food that you eat after you feel full is just a waste which will only spoil your health hence avoid overeating.

2. Take Adequate Rest

You must be knowing the importance of sleep but still, most people do not sleep timely due to various distractions such as watching videos on the phone which means your body is not getting enough rest to function right hence start sleeping timely and adequately.

3. Embrace an Attitude of Gratitude

Take some time out every day to reflect on what you are grateful for today. Checking this every day is going to help you learn to embrace the attitude of being thankful for what you have which brings positivity in life.

4. Walk 30 Minutes Every day

Apart from mental health, you also need to take care of your physical health hence make it a habit to walk at least 30 minutes every day. Such short commitments will make sure that you follow it every day.

5. Try to take the Stairs

Making small changes every day will bring a big difference, hence start from something as simple as taking the stairs instead of the elevator and this will benefit your health in the long run.

6. Maintain Hygiene

To maintain good overall health, it is important that your surroundings are neat and clean which means that you need to start cleaning and decluttering your house so that you do not fall sick due to any infestations or mold problems. Get exterminators to spray the required medicine to eliminate such infestations and also make sure that you clean the molds which may affect you and your family’s health. Use respirator masks for mold cleaning as molds are known to release a low level of volatile organic compounds that affects the health badly, hence take the required precautions while dealing with it.

7. Cut Stress Out

Stress is inevitable in today’s world but too much stress can cause serious damage to your mental health, hence you need to take things lightly and deal with stress then and there instead of letting it grow more into depression. Get help as soon as you can to eliminate the source of stress to stop it from growing further.

8. Stay in Touch

Growing your social bong is necessary as we are humans who crave to be around others who care for us hence this year, focus on giving more time to your family and friends instead of fixating on your mobile.

9. Travel More

All work and no break is not good for anyone, hence making it a point to take vacations at an interval of every 3-4 months to rejuvenate yourself and experience new places in your life is important.

It happens many times that people break their resolutions owing to certain other burning commitments and situations but even if that happens, take some break from your resolution and finish off the other tasks which are your priority and once that’s done, do not forget to resume the promise you made to yourself as it does not matter if are unable to follow it 365 days but trying to stick to the resolution as much as you can is what the new year’s spirit is about.

Essential Tools You Need to Create and Maintain Your Eco Garden

Last year, over $36 billion was spent on gardening tools in the United States. For most people, having a garden is something they do to relax or grow healthy food for their families. Regardless of what your motivation for starting a garden is, you need to start this process with the right tools.

Having the right tools will allow you to create and maintain your new garden with ease. This is why investing in the highest-quality tools is so important. Read below to find out more about the essential equipment you need for gardening.

A Hand Trowel and Gloves

Most people fail to realize just how hard it can be to dig holes and prepare the soil for their new plants. The best way to make this process easier and less taxing on your back and hands is by investing in a quality garden trowel and glows. A quality trowel will allow you to dig holes quickly, which means you can get your plants in the ground in no time.

Getting a thicker pair of gloves will allow you to work in your garden for hours on end without fear of blisters. Instead of trying to buy a pair of gardening gloves sight unseen, go in and try on a few pairs.

A Sturdy Hoe is a Good Investment

One of the most important things you have to focus on when trying to plant a successful garden is removing weeds and shaping the soil. Neglecting to properly prepare the soil can lead to the plants dying quickly. With a sturdy and ergonomically designed hoe, performing this work will be a breeze.

While a well-built hoe may be a bit expensive, it is definitely worth the money. Be sure to check out the hoes on Easy Digging if you are looking for a great deal on the gardening supplies you need.

Remove Debris From Your Garden With a Quality Rake

Once you have all of your plants in the ground, the main thing you need to focus on is keeping this area clean and free of debris. During the fall, lots of leaves will start to fall from the trees on your property. While this fall foliage can be beautiful, it does not belong on the soil in your garden. Instead of leaving this debris in place, you need to remove it with the help of a quality rake.

When trying to choose a rake, be sure to consider important factors like the size and the quality of the tines. Getting a rake that is too flimsy will make it very difficult to use it. This is why spending more money on a top of the line rake is your best course of action.

Seek Out the Help of Professionals

If you are unsure about what gardening equipment you need, be sure to consult with a knowledgeable supplier. With their assistance, getting the right tools for a competitive price will be a breeze.

 

Diet Plans – Nutrition Guide for Different Types of Sports

Almost all athletes need the same nutrition plan where they eat more protein for bigger and stronger muscles and carbohydrates for a supply of energy. However, there are some variations depending on the type of sport someone is undertaking.

Health and fitness experts have come up with different types of nutrition plans to suit a variety of sports. If you are wondering what is best for you, then this article is for you.

Footballer

With a need for speed and muscle gain, these athletes engage in detailed training. They have the goal of gaining more muscles, mobility and losing fat as well. Thus, they need a diet plan that will support this adequately. They need more protein dishes like meat, dairy products, and legumes. Carbohydrates are needed to supply enough energy for training while vitamins and minerals are needed in an adequate amount to support other body functions.

Runner

Running is an endurance sport that requires a lot of energy. A runner will be burning energy constantly as long as they are on the track. Some of them run for many hours a week and they need enough carbohydrates to support this. They also need minerals like potassium and calcium in abundance to support their metabolism and increase bone density for support. Protein can be eaten at average levels to support cell recovery rather than muscle growth.

Bodybuilding

Bodybuilders who are in it as a career participates in numerous tournaments and their dream is to win each one of them. Their goal is to have bigger muscles and lose as much body fat as possible. Thus, their carb intake should be relatively low, but they should never be omitted. What they eat in large amounts is protein both for muscle gain and repair. Many of them also tend to take supplements, and they use websites like steroids-evolution.net as their source.

Volleyball Players

Volleyball is a game of hands, and the players need strong arms, shoulders, and hips with a lot of mobility. These players are highly engaged in gym exercises like bench presses, rowing, and gym ball workouts, among many others. They need both carbs and protein in a balanced way. Thus, their main diet will be whole grains, meat products, and dairy products. Both vitamins and minerals are also needed to support other body functions. This makes vegetables and fruits an important part of the diet.

Swimmer

Many people enjoy swimming for leisure, but there are many who do it as a sport. They are always in the water practicing, and this requires a supportive diet plan. Swimming engages the entire body, and it is considered as an excellent cardio workout. For full-time swimmers, energy is key. Thus, whole grains, pasta, and rice should appear in your diet plan at all times. For stronger muscles, protein-rich foods should be included as well.

Final Word

As you can see, the nutrition plans are almost the same in all sports, but with small variations. The key players in the diet are carbs for energy and protein for stronger muscles. All athletes need to stay hydrated well by drinking enough water throughout the day. Other beverages like fresh fruit juices and shakes supply nutrients to the body, too.

Best Health Food Blogs to Follow

Healthy food is one of the most important things that should be on your list of daily routines.  Healthy Food makes it easy and enjoyable to eat well and feel great. Healthy living is all about a holistic and balanced approach. Get all necessary information from the blogs we chose you should follow for the best advice to help you live your best life.

1. Food and Health

Food and health are closely related. It’s very important to make healthy choices when we eat every day. All we eat today may come in handy in the future. Making balanced meals not only contributes to the body’s well-being but also helps to ward off diseases and medicines, making the best of everyday life.

2. DIY Home & Garden

DIY Home & Garden started in 2016 and they’ve been growing ever since! They have a local American feel with an international audience. While 80% of their readers are American, they now enjoy traffic from over 90 nations. They adore cooking and baking, and consider home-cooking DIY. They often share original recipes as well as family favorites. There are very few restaurants in the very rural area of North Carolina that they call home, so they cook at home more often than not. In this article, you can read about Recipe for  Chocolate Protein Booster.

Benefits of Adding MCT Oil Online to Your Diet Plan

What is MCT oil?

With the advancement in science and technology, humans are continuously digging for more information and design the ideal diet for an individual. The path-breaking discoveries and innovations have led us in the way to a safer world with excellent diet plans for all. One of the leading topics that nutrition experts and researchers are working on is the benefits of MCT oil. 

As mentioned earlier, this oil is used as a supplement as it contains medium-length fat chains or triglycerides. The prime reason to give more priority to this oil is that the medium-chain fats can be easily absorbed, digested and assimilated in our body. The side effects of using MCT oil in food preparation or as a supplement are much less than other oils used popularly.

Benefits of using MCT oil

The excellent benefits of MCT coconut oil in India are mentioned below.

Weight loss promotion

During the consumption of MCT oil, two hormones, Leptin and Peptide YY, are released in our body. Both hormones create a fullness feeling when consumed with food. The concentration of the medium-chain fats is higher in this oil, thus allowing safe applications in high-heat preparations. Due to the full effect, a person does not feel hungry and can easily control the cravings. This oil can aid in weight loss regime management for enthusiasts.

Low calorie

MCT oil which is available online adds 10% fewer calories to the food than traditional coconut oil. It means that a person, on a regular diet, will consume 10% calories from food prepared using coconut oil. Using MCT oil to prepare food can be a good way to cut down unwanted calories.

Instant energy source

Due to its excellent absorption and assimilation rate in the digestive system, it can be used as an instant energy source. This is why it can be used for breaking down stored fat. On regular consumption, it will not get stored in the fat cells yet promote fat metabolism and accelerate losing weight.

Brain fuel

As mentioned earlier, MCT oil breaks down easily and gets assimilated at a cellular level faster than normal coconut oil, it is perfectly absorbed by the brain cells and work as an elegant source of fuel. This oil passes through the liver cells and acts as a fuel source for various tissues, especially the brain.

A good ingredient for ketogenic diet plan

The fitness buffs around the world are fascinated by the concept and usefulness of the ketogenic diet. MCT oil can be used as a perfect ingredient to prepare food according to this diet plan.

It is now easy to find MCT coconut oil in various stores offering supplements. Get the best products and transform your life.

Summary

Medium Chain Triglycerides or (MCT) oil is the latest fad of the fitness buffs. This oil is way different from what we are consuming these days. It is found naturally in various sources. Let us dig deeper and find out its benefits one can avail. It is extracted from coconut oil and then purified to avail in this form.

5 Health Things To Be Wary Of As You Near 50

In the US alone, over 108.7 million people are 50 plus, inclusive of 76.4 million baby boomers, according to AARP. This figure is likely to add another 19 million over the course of the next decade.

AARP, a nonprofit, nonpartisan organization empowering people to select how they live as they get older, also reported that 51 percent of Americans think they actually look younger than their age.

As you draw nearer to the fifth floor, staying physically and mentally active can help keep you healthier, fit, and well, younger.

However, the aging process is different from individuals, as lifestyle plays a huge role. This doesn’t mean that you won’t experience some obvious changes in your mental and physical health.

However, you can take some early measures to ensure your aging body is going strong well into your later years in life.

Here are some things about your health that you need to be wary of as you near 50.

1. Respiratory problems

This is a common problem as you age, especially if the body suffers a disorder or infection.

When this happens, phlegm accumulates in the throat, irritates the air passages creating discomfort, and triggers coughing to expel the mucus.

Phlegm is usually white in color, but there are different other occurrences that present in different colors such as green, yellow, or mixed with blood.

If you’re coughing up green mucus chunks, it may be that there’s a bacterial infections in your lungs or bronchi, or a post nasal drip from a sinus infection.

This can be cured by avoiding foods like dairy, starchy food, and excess meat. Be sure to drink plenty of water, herbal teas, eat spicy foods, and take hot baths as home remedies.

2. Kidney problems

Once you hit your 50s, you have to come to terms with the fact that you can’t eat in the same way you did when you were younger.

Your activity levels decline with age, so there are things you did before that you may not be able to do with ease owing to bodily changes and aging.

Among the problems that may come include kidney disease, owing to a diet that contains uric acid foods.

Foods high in uric acid like red meat, seafood like fatty fish such as herring, tuna, lobsters, alcoholic drinks, and certain vegetables like lentils, mushrooms and more are to be avoided.

Some kidney problems like kidney stones form due to excess uric acid crystals that form stones and deposit them in the kidney. This causes extreme pain when one attempts to pass urine as the stones are trapped in the uterus.

Get serious about your diet, and make sure you get foods rich in fiber, protein, vitamin D, calcium, omega-3 fatty acids, and vitamin B-12.

Stay hydrated. Eliminate junk food from your diet, and trade chips, cookies, and cake for nuts, veggies and fruit. Also be cautious about what you eat when dining out. 

3. Eyesight

Ruth D. Williams, Clinical spokesperson for the American Academy of Ophthalmology says that when you need reading glasses, it’s one of the most annoying signs that signal ‘you really are aging’.

Williams adds that this is the first irreversible sign of aging, unlike others that can be managed like weight gain.

Look out for diseases like glaucoma, which can develop before you realize it. Others include early cataracts, trouble seeing while driving at night, decreased vision, flashes and floaters in the eye, pain, and redness.

A baseline eye exam usually done at age 40 is the best place to start with age-related eye care. Most signs of eye disease are subtle, which is why this exam serves as an important first step.

All the above signs should prompt a visit to your eye doctor, as they may indicate underlying problems like retinal detachment, or early indications of cataracts.

Other precautionary measures you can take is wearing sunglasses that offer 100 percent UV-rays protection, quitting smoking and avoiding second-hand smoke.

Protecting your eyes from the sun’s rays helps prevent cataracts and macular degeneration while protecting the fine skin around your eyes to reduce chances of getting wrinkles.

Eating vegetables like leafy greens, and fruits is also good for better eye health.

4. Heart problems

Aging also has an impact on your heart, but it isn’t as obvious as gray hair or wrinkles.

However, you need as much maintenance to take care of your heart, as you do for other aspects of your health. This is because the risk of heart disease and other related issues increases with age, especially for women.

Nieca Goldberg, MD, a cardiologist at NYU Langone Medical Center and National Volunteer Spokesperson for the American Heart Association, says women “become more insulin resistant” after menopause. 

For this reason, they need to stay away from sugar and carbs. If they can’t avoid it completely, natural substitutes and a rainbow diet is recommended. 

Goldberg suggests that women follow the Mediterranean diet that emphasizes veggies, fruits, oily fish, legumes, nuts, fiber-rich whole grains, and healthy oils like olive oil.

Read more: Click here for a free 7 day Mediterranean Meal Plan e-book.

As you draw closer to your 50s, be aware of heart attack and stroke symptoms to save your life. Not everyone experiences sudden numbness or severe chest pain during stroke or heart attacks respectively.

Goldberg says that for women, the tightness that comes with a heart attack can happen anywhere like left, right, or lower down. This can easily be dismissed as a stomachache.

5. Colon issues

It is important to know the best time to schedule a colonoscopy, unlike most people who think about it when they hit 50.

A colonoscopy is a procedure in which doctors examine the colon for polyps which could signal early signs of cancer of the colon.

In this procedure, the doctor sedates the patient for a painless process and then inserts a long, lighted tube – colonoscopy – to examine the colon.

If discovered early enough, colon cancer is preventable and treatable, but the symptoms are rare until the later and deadlier stages of the disease.

Colon cancer, according to the Colon Cancer Alliance, is the third most commonly diagnosed cancer, and the second leading cause of cancer death in people living in the US.

Almost 90 percent of new cases occur in people aged above 50 years, and starts small, with a slow-growing growth in the colon that could progress into cancer if unchecked.

Summary

Did you know that over 40% of American adult population between 40 to 59 is suffering from obesity today? This is alarming, to say the least. 

Each passing decade ushers you into a new stage of life complete with its own priorities and unique challenges. 

Checking on your health as you inch closer to a new decade is extremely vital. If you were taking it easy all this while, 50th birthday is the time to make some quick resolutions. 

About the author

Jenny Travens is a creative writer who has many passions and interests. Health and wellness is one area where she likes to contribute as much as she can. She has long been associated with Superfoodsliving.

Twitter – @jennytravens

Indulging In Food The Smart Way


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We all like to eat our favorite foods especially when we are feeling down, but that doesn’t mean that we have to eat two bags of crisps or order the second burger for takeout. It can be rather hard to lose weight while still being able to eat a few of the juicy and savory delights that make the stomach belly grow. If you want to lose weight in the right way and not experience the nasty boomerang effect and lead a healthy lifestyle, you need to revamp your bad eating habits, and yes, from time to time indulge in your favorite foods. Here are a few effective tips on how to indulge in food the right way without regretting doing it the next day.

Choose foods wisely

Start by stacking your pantry and fridge with healthy and nutritious produce. Bear in mind that many foods that offer the lighter version of something can actually be deceiving. Those who love to indulge in ice cream or chocolate may wish to buy diet-friendly lighter indulgences, such as fat-free ice cream. But they contain an abundance of sugar and artificial sweeteners that won’t help you lose weight properly. Choose only fresh and organic produce like fruits and vegetables. Opt for whole grains instead of white bread or pasta, go for foods rich in fiber like beans, lentils, nuts, and seeds. Many vegetables will help you cut off your tummy fat without having to starve or go on excessive diets.

Never skip breakfast

Probably you have read this on numerous other occasions, but eating a nutritious and protein-rich breakfast will fill you up with necessary stamina to survive the day. Try to eat protein-rich foods like eggs, cereals, or other nutritious dairy products like yogurt and cottage cheese. Make smart eating choices even when you don’t have time to prepare a healthy meal. Indulgence doesn’t mean that should eat a whole pizza in the morning or a full plate of sausages and beans. Instead of eating a large plate of omelet, go for one boiled egg with lettuce salad, and so on. If you skip breakfast, you will only end up eating more bad foods throughout the day because you are hungry.

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Don’t make ‘cheat day’ a regular habit

It is absolutely perfect to occasionally indulge in your favorite foods. If you happen to crave for those favorite foods constantly then you must pick a day when you can relax and eat the foods you love without feeling guilty. Burgers, chocolate, a glass of wine, donuts or some other delicious sweet delight like Edible Blooms UK have to offer are all okay. However, it would be wise to choose only one thing you really want to eat that day and not mix everything. Plus, don’t let your cheat day turn into a cheat week or a cheat month. Therefore never give yourself excuses to turn one indulgence into a new one. Satisfy your cravings with donuts but later make a smoothie for dinner and call it a day.

Opt for healthy snacks

Nibbling on French fries or crisps in front of the TV is a surefire way to gain unnecessary pounds. You can watch your favorite series and snack on delicious snacks without having to worry on gaining extra pounds if you only replace crisps and fries with healthier snacking versions. Choose raw vegetables and fruits, try air-popped popcorn or a handful of almonds or cashews or dried citrus fruits. What is more, do your best to chew slowly and mindfully. That’s right. One study has shown that people who chew their food slower then others felt full and didn’t gain weight that fast. Another good tip is to avoid eating monstrous portions of your favorite snacks. A small version will do the trick, plus you would enjoy it more.

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Find quality swaps and have small treats every day

it is perfectly normal to crave for certain foods, but if you are aware of their harmful effect on your health and organism, then find quality swaps to satisfy the craving while still enjoying in the food. Instead of eating chocolate cake, for healthy carrot cake cookie sandwiches, instead of a bowl of ice cream, try apple ‘donuts’ or chia seed and banana pudding. Use skim milk instead of cream in your coffee. Avoid sweetened drinks like cola or fruity waters but rather go for sugar-free lemonade or water. Furthermore, pizza, tacos, and burgers all have their own superfood substitute that you can make at home – check out these nine superfoods to boost your concentration. And if you have paid close attention to what you eat, you can treat yourself with small treats every day, and not feel guilty about it. A bar of chocolate won’t ruin your whole weight-loss plan.

Implement elementary and vital changes in your dietary choices and you will see better and bigger results fast. All it takes is patience and diligence, and you too can indulge in your favorite food the right way.