Health Can Be Expensive: 5 Budget-Friendly Healthy Meals

I’ve often seen people not opting for a healthy diet because they assume healthy food is costly and takes a lot of money, but that’s not true. Studies have found that around 30% of the households in the USA spend a lot of extra money on their groceries and dining outs. They’ve also claimed that even cutting this expense to 20% annually is enough to opt for a healthy lifestyle.

Also, healthy food might take some extra money, but if you are watchful of your choices, you might save some.

Here’s a list of our top-picked everyday meals that don’t need any big ticket and are effective at the same time.

 

Breakfast

Starting from the first meal of the day, breakfast. According to nutrition experts, if anyone’s planning to go ahead with a healthy diet, they should not consume a breakfast of more than 400 calories.

Many powerhouse ingredients can help you have your breakfast in 400 calories. These include eggs, bananas, berries, oats, yogurt, and smoothies.

Eggs With Different Variations

Generally, an egg of 50 grams contains 70 calories. If you like having eggs in your breakfast, you can take a least two boiled eggs or cook them with different variations. Such as poached eggs with avocados on toasted bread.

Egg = 70 calories

½ avocado = 130 calories

Toasted bran bread = 77 calories

This meal in total takes 77 calories. To make it more fulfilling, you can add in a veggie kabob or choose Americano to compliment it.

You can also have fried egg and enjoy it with your favorite wheat bread but make sure while frying you don’t add oil more than a tablespoon.

Other sidelines can contain:

Leafy greens
Apple
Sundried tomatoes
Olives
Bananas

 

Overnight Oats

Many of us with sugar teeth wait for morning to devour on overnight oats. And why shouldn’t we? After all, it contains all our favorite nutrients.

If you are using a jar of 250ml, your overnight oats will hardly exceed 250 calories. You can make some amazing recipes for you and the kids of the house.

To make your oats more tasteful, you can add:

Cinnamon
Walnuts
Chia seeds
Honey
Berries
Dark chocolate chips

However, if you are focusing on losing some extra kilos, make sure to not add a variety of dried fruits or nuts in. Instead, you can add chia seeds. A handful of nuts can be a source of some bad cholesterol for your body.

 

Lunch

We have plenty of options for lunch, but our most favorite that can have alteration and assortments include:

Soups And Stews

Who doesn’t love soups, and who doesn’t love stews? No one! You might not like broths, but soups are everyone’s favorite.

We have a list of low calories soups that are best to boost your immune system and fastens your metabolism.

According to Dissertation Assistance UK, your lunch should not be more than 600 calories but guess what? Our listed soups are not more than 300 calories that mean you can have these soups with your favorite lean meat and can also add tofu or cottage if you like.

1. Zucchini and carrot soup
2. Beans and kale soup
3. Tomato chickpeas soup
4. Beans with whole wheat pasta soup
5. Spinach and broccoli soup
6. Cream of mushroom soup
7. Quinoa lentils soup
8. Veggies and coconut milk soup

All of these soups require very few and inexpensive ingredients like salt, pepper, milk, veggies, beans, lentils, etc., nothing extra or costly.

One-Pot Pasta

According to a study, 59% of the people living in the US eat pasta at least once a week, and if you are an Italian food lover, you might be one of them.

Pasta is one of those dishes that families frequently enjoy, and how better it would be if you use whole wheat pasta instead of the regular ones?

Here are a few one-pot whole wheat pasta recipes that require basic and reasonably priced ingredients and are a good option to adopt a healthy diet.

1. Spaghetti with chickpeas and marinara
2. Zucchini or aubergine lasagna
3. Beans and greens pasta

 

Dinner

For dinner, experts’ advice same as lunch. They recommend taking dinner before 7 pm that to not more than 600 calories.

Since dinner is one of the most important meals of the day, try eating something that keeps you full and energetic.

Our top pick for dinner includes munching on meat with brown rice or tortilla. With more portion of veggies, of course, because the calories you will consume will become stored fats throughout the night.

A coursework help UK advises adding ¼ portion of meat, ¼ of rice or CD-sized tortilla, and ½ portion of veggies into your dinner plate. According to them, when preparing dinner meals, one should only use olive or canola oil because these healthy fats cut bad cholesterol, prevents weight gain, and are proven beneficial for cardiovascular health.

 

To Make It More Full Filling, Count On Adding Different Sidelines

As mentioned before, it’s essential to have filling meals at night. If you think the portion you have taken is insufficient to fill your tummy, you can choose some low-carb sidelines. The choice is yours. You can either eat them raw or give them a boil with lemon, pepper, and salt toss.

However, choose fresh veggies for your main courses and sidelines, and don’t go for the canned and processed ones. And, if it’s a dinner date, consider drinking a glass of water before you attack the food so you don’t end up devouring all your favorite steaks.

 

Author bio

Melissa Calvert is a devoted Lifestyle Counselor at Crowd Writer, one of the best places to buy dissertation online UK at reasonable rates. She is a fitness freak and very mindful of what she eats. That is the reason you’ll find most of her articles in the same niche.

4 Plant-Powered Athletes and What They Eat

Who says plants don’t give enough proteins? These athletes beat all odds by being completely plant-based while staying on top of their careers. Here’s how they stay at peak performance while thriving on plant-based diets.

 

Novac Djokovic

Tennis matches usually last from 90 minutes to 3 hours. Think of how many calories tennis players burn in one match. However, number one tennis player Novak Djokovic swears by a 100% plant-based diet to sustain him for training and tennis matches.

He adopted a vegan lifestyle 12 years ago to enhance his athletic performance and cure his allergies, a health issue that cost him matches, and forced him to retire from competitive matches due to difficulty of breathing. In one of his recent interviews, he says going vegan was what helped him rise from the third to the first in the world.

Novak advises not to eat food that requires a lot of digestion in the morning when he needs most of his energy for training. He starts with hot water and lemon, celery juice, and some superfood supplements. Before matches, he swears by eating only dates. They have a low glycemic index and are enough to sustain him during lengthy tennis matches.

 

Venus Williams

American tennis player Venus Williams won 7 Grand Slam singles titles and 14 Grand Slam Women’s doubles titles. She also won the coveted Wimbledon women’s singles 5 times and 4 Olympic gold medals.

When she was diagnosed with Sjogren syndrome in 2011, her doctors advised her to switch to a vegan diet. This was supposed to relieve her of some symptoms of the disease like extreme fatigue and joint pains. Her sister, Serena Williams, another superstar tennis player, made the lifestyle switch as well for solidarity. There was a brief recovery period for the sisters, but after a year, they qualified for the 2012 Olympic games where they won their third doubles Olympic gold medal.

Powered by plants, Williams recovered from it and now shares her experience with others through her plant-based protein drink brand, Happy Viking

Williams loves to eat fruits as they help in fending off her sweet cravings. She especially loves summer fruits such as cherries, apricots, and watermelons during the peak of her cravings.

 

Kyrie Irving

NBA star player Kyrie Irving swears by a vegan diet to make him a more competent basketball player. As the plays in basketball changed, so did the eating habits of the players. They now value speed and agility more than physical strength and bulk.

Kyrie thanks his lifestyle choices for increasing his speed, which is useful for his defensive plays. It shows in his stats. Once a poor defender, Irving is now one of the top five in steals and deflections. He says the diet spiked up his energy and made him lighter on his feet.

 

Tia Blanco

This young professional surfer and vlogger from Costa Rica is killing all aspects of her life, thanks to her vegan diet. In 2016, she became the first surfer to win back-to-back gold medals after 1996.  

She’s been vegan for almost 7 years and attests to the health benefits that came with the lifestyle change. She said her reason for the switch was to fuel her body with the best food to stay strong and energized while making her feel good about her body. With all of her achievements, it was clearly the right choice.

To encourage others to do the switch, Blanco opened an Instagram page @tiasvegankitchen, where she posts her favorite vegan recipes. She also became one of the ambassadors of Beyond Meat. 

One of the common misconceptions about veganism is that the lack of animal protein in the diet will result in less energy. However, these pro-athletes can attest to the fact that plant-based diets can provide as much, if not more, sustained energy even throughout training and sports matches. If you’re feeling groggy and tired even after meals, perhaps a change to a more plant-based diet will give you the energy you need.

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.

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.

Professional Athletes Who Switched Their Diet and Became Vegan

There are many health benefits that come from ditching dairy, eggs, and meat such as decreased blood pressure, cholesterol, and risk of heart disease. In fact, a recent study proved that a plant-based vegan diet can help people manage their weight and blood sugar levels even for those ones with type 2 diabetes.

When it comes to sports athletes, we all want to look up to them especially when we are talking about diets. All of them look very healthy, which is only achievable by balancing your food.

In today’s article, we will focus on athletes that are at the top of their game and transformed into a vegan lifestyle.

 

Lewis Hamilton (Formula 1)

The record-breaking Formula 1 world champion Lewis Hamilton adapted to a vegan lifestyle back in 2017.

Hamilton is in the top 10 highest-paid athletes in the world, and thanks to its sponsorships his net worth are estimated at around $285 million.

Hamilton is also an eco-activist and he is interested in all the things that might bring benefit to the world. For his recent transformation to a vegan diet, he said “As the human race, what we are doing to the world… the pollution coming from the number of cows that are being produced is incredible. They say it is more that we produce with our flights and our cars.”

 

Venus Williams – Tennis

Venus Williams is a famous American tennis player who has won seven Grand Slam singles titles as well as 14 Grand Slam Doubles. Her net worth is estimated at around $95 million which puts her as the second highest-earning female tennis player of all time, just behind her sister Serena.

Williams adopted a raw vegan diet just after she was diagnosed with Sjogren’s syndrome which is an autoimmune disease 10 years ago. Doctors advised her that this diet change will relieve some of her symptoms.

Williams said that the raw vegan diet helped her maintain the same performance on the court. She also said that she feels amazing, and this diet change improved her mood and acted as an energy boost.

 

Colin Kaepernick – Football

Colin is a former professional NFL player who played a quarterback for the San Francisco 49ers for five years.

Apart from his skills, he also became an internet star for his signature move by going down on one knee for the United States national anthem.

He spoke about veganism on many occasions in the past, but he never said that publicly about himself until 2018 when he tweeted an image of his buffed body with the hashtag #NotBadForAVegan.

 

Kyrie Irving – Basketball

Kyrie-Irving

 

Kyrie is one of the most recognizable names in basketball. The 28-year-old has achieved many things in his career including winning the NBA championship with Cleveland Cavaliers back in 2016, and his countless NBA all-star appearances. He is also often mentioned in the NBA trade rumors: https://edge.twinspires.com/nba/trade-rumors/

However, few would guess that years ago he decided to switch to a vegan diet only after watching a Netflix documentary called “What The Health”.

After that, we don’t have much information about his eating habits, nor vegan statements from him. All we know is that he feels amazing and he definitely shows that on the court.

 

Jermain Defoe – Soccer

Not too long ago, Defoe was the seventh-best goal scorer in Premier League history, scoring more than 160 goals up to date. He currently plays for Bournemouth FC and the England national team at the striker positions.

With his current contract, he earns $84,000 per week, and his net worth is estimated at around $20 million.

He told the Guarding that he made some drastic changes in his diet giving up meat, dairy, and eggs. He also said that the transformation wasn’t hard for him just because he knows the feeling that he gets from scoring goals.

In other words, the diet will help him score more goals, which as he claims, is the best feeling in the world.

Healthy Wedding Food Options Your Guests Will Love

You’ve reached the point in the wedding planning process where you must select food and drinks for your reception. Unfortunately, you have mixed emotions. You want to incorporate healthy foods, but you’re not sure your guests will respond well. When most people hear the word “healthy,” they automatically assume bland foods. Naturally, you want your friends and family to enjoy their meal, but you’re passionate about healthy living. 

Believe it or not, there are plenty of ways to create a healthier reception menu without compromising flavor or taste. Here are some delicious ideas your guests are sure to love. 

Go Organic

One of the simplest ways to create a healthier reception menu is to select organic foods. These are fruits, vegetables, meat, and other items made from all-natural, unprocessed ingredients. Eliminating or reducing the chemicals and additives present in the food improves your overall well-being. When making selections for your reception, talk with the caterer about the types of ingredients used to prepare the dishes. Ensure that they’re aware you prefer organic. 

Farm To Table

If you’re looking for a way to incorporate healthy foods into your wedding reception while supporting a great cause, farm-to-table options are ideal. The idea is that all your foods are sourced from local farms. It helps to support the local economy while saving the environment. There are plenty of restaurants that advertise farm-to-table food choices that you can work with to create the perfect reception menu. 

Vegan With a Flare

Vegan cuisine has come a long way from blocks of soy and raw vegetables. These days, chefs can make just about anything using vegan ingredients. There isn’t any type of food that can’t be recreated for your guests, from soups and salads to burgers and fries. Grilled veggies on a skewer over a bed of quinoa and sauteed onions, eggplant parmigiana, or chickpea tacos wrapped in romaine lettuce with peppers and onions tastes just as amazing as the meat options. All it takes is the right seasonings and proper cooking techniques to wow your guests. 

If you don’t want to go entirely vegan, there’s also the option to incorporate a combination of vegan and regular menu options for your guests. 

Fruit And Veggie Appetizers

Another option for couples that want a healthy reception menu (but don’t want to go overboard) is fruit and vegetable appetizers. Ditch the pigs in a blanket, meatballs, and other traditional appetizer ideas for something with more nutritional value. A simple fruit salad drizzled with honey or chocolate or fresh vegetables with fancy dipping sauces is both simple yet delicious options. If you want to stay big on flavor, you can always opt for portobello mushroom sliders, zucchini fries, or baked macaroni and cheese balls. Your guests’ mouths are sure to start watering the moment they read this on the wedding invitations

Smoothie Bar

Why not incorporate a healthy food station into your wedding reception? A smoothie bar is a perfect treat for your guests. The station would have various types of fruits, vegetables, juices, milk, yogurts, nuts, seeds, and other ingredients for everyone to make their own smoothie. Of course, it’s always good to have a few recipe ideas for first-timers who may not know what they want. 

Salad Bar

Most people enjoy a decent salad before the main course. Instead of deciding on the typical garden and caesar or selecting something no one’s interested in eating, allow them to create their own salads. A salad bar complete with different fruits, vegetables, toppings, and dressings will surely encourage your guests to eat a little nutrition. 

Part of what makes weddings unique is the personalization couples put in the details. If you and your fiance are passionate about healthy living and want to incorporate nutritional foods on your reception menu, go for it. As you can see from above, there are plenty of ways to add healthy choices without compromising taste or flavor. Your health-conscious guests will appreciate it while first-timers will get exposed to the good life – and love it.

3 Staples to Include in a Healthy and Natural Everyday Diet

Are you looking to transition to a healthy more natural everyday diet? Do you feel as though you’re not giving your body enough vitamins and nutrients to perform at its peak levels? If so, you’re not alone, as it has been a real trend as of late to start questioning what you eat, where the ingredients are sourced from, and how you can make things more natural and healthier overall.

While it may seem overwhelming to completely overhaul your diet, making a few small changes to get started can be much less intimidating and act as a launching pad to better choices down the road. So, here are three staples you’ll want to include right away.

Oatmeal – the Ultimate Breakfast Food

Are you like many others who find it difficult to get up and get moving in the mornings? Are you really slow to wake up and find that energy to carry you through the day? If so, it’s probably time to switch up your breakfast routine, and oatmeal is just the way to do that.

Oatmeal has all kinds of wonderful benefits such as the fact that it keeps you feeling fuller for longer, which means you can make it to lunchtime without having to reach for the biscuit tin. It also helps to keep your cholesterol at a healthy level, is high in soluble fiber, and it helps to limit your risk of developing heart disease. Considering how many different ways you can eat oatmeal, including all the different mix-ins and toppings, you won’t get bored of it any time soon.

Dark Leafy Green Vegetables are the Ideal Side Dish 

As you browse through the produce aisle, you’re going to want to be sure you grab a supply of dark green leafy vegetables such as kale, collard greens, arugula, Romaine lettuce, dandelion greens, spinach, broccoli, and Swiss chard. 

These are all high in such vitamins as K, C, A, and folate. Not only that, but they are also packed full of calcium, iron, and fiber. In other words, they do your body a whole lot of good. They can act as the perfect side dish to a variety of meals.

Filtered Water Should be the Beverage of Choice

Of course, your diet is made up of more than just food – you also need beverages. Most people are well aware of just how important water is to your body, as it works to re-hydrate your body throughout the day, help with digestion, regulate your body temperature, and basically keep your body functioning well. At the same time, you want to be picky about the water you’re putting into your body to ensure it is free of containments.

Installing your own home water filtration system is typically the best plan. You’ll always have a fresh supply of clean natural water at your fingertips. Be sure to check out this “Everything Guide to Filters” to discuss the various filtration systems you can use, what their pros and cons are when to replace the filter, and more. 

Let This Be the Starting Point

Adding each of these items to your diet can be a simple starting point and really propel you to keep making more healthy choices.

Keto Diet: Seven Tips on How to Stick to Your Keto Lifestyle

The ketogenic (keto) diet has become prominent over the last couple of years, as a great method to lose weight and improve various health conditions, such as cholesterol, blood pressure, and sugar levels. It involves the power of calorie restriction with the benefits of nutritional ketosis to provide the body with energy from stored fat instead of glucose.

At the same time for some people counting calories, only eating certain foods, and having to cook more might sound extremely difficult and scary, even if you are someone with the strongest willpower. It is only natural to feel overwhelmed while embarking on any change, but with a healthy mindset and a few steps that can help you get into good habits, you won’t look back.

Keep Only Keto-Friendly Food In Your House

When you are hungry, it might become much easier to forget about your goals and cheat on a diet. Hunger is a strong motivator, and for this reason, it is best to be prepared and plan for the worst, especially if you are the only one in your family on a diet. Consider cleaning out your fridge and cupboards or at least hide carb-rich foods in a hard to access place. Cleaning your kitchen reduces temptation and the likelihood of consumption by eliminating foods that are not on your meal plan.

Plan Your Meals & Social Situations In Advance

Planning your meals and visits to restaurants and cafes in advance is a great way to stay on track during your keto diet. Each week mark in the calendar nutrition plan for the week, including snacks and how many meals you need when going out. Also, make sure to add eating in the office, social engagements, or unique circumstances that might impact your routine.

Once you determine how many meals you need, find healthy, low-carb recipes for each day of the week. From there, create your shopping list and hit the grocery store. You don’t have to prepare all meals at one time. You can just set aside 1-2 hours to chop vegetables, marinate protein, or cook parts of meals to stick to your diet.

Keep Healthy Snacks On Hand

Instilling good habits doesn’t happen overnight. That’s why it is essential to be fully prepared in case of unforeseen long hours at the office or hunger pains during the day.

Consider always keeping healthy snack options on hand to prevent a fast-food run or purchase of ‘bad choices’ at the corner store. Keto-friendly yogurt, sliced veggies, low-carb hummus, hard-boiled eggs, homemade trail mix, or bars are some of the possible good snacks.

Get Inspired

Successful and sustainable changes in your life require enjoyment along the way. Since food is an essential part of our life, enjoying your meals is not something you need to miss out on just because you maintain a keto diet.

Instead of running for the carbs, try to reconnect to your inner foodie, don’t get stuck in a repetitive mealtime, and find appropriate substitutes for the food you love. Luckily, there are so many great resources to discover the keto recipe of your dreams like purchasing a cookbook/guidebook or just searching in Google.

Try Out Help Of CBD Oil

While CBD oil is commonly used as a natural alternative and effective remedy for anxiety and pain relief, improved mood, concentration, and sleep, the intake of this product can also offer beneficial effects.

Cannabidiol (or CBD) is a generally safe, non-addictive, and non-psychoactive compound extracted from Cannabis Sativa plants. To provide positive CBD effects, it interacts with the endocannabinoid system involved in vital body functions such as sleep, appetite, stress, pain, inflammation, memory, mood, and many others. Therefore, CBD might promote weight loss by decreasing appetite, boosting metabolism, and activating the “browning” of fat cells.

You can incorporate CBD products into your daily cooking routine to add health benefits into a nutrition system and sustain a well-balanced, complete diet as well as spice up your cooking experience. The nutritional content of CBD oil can also provide your body with needed components like protein, fatty acids, vitamins, and minerals such as vitamin E, vitamin C, calcium, magnesium, etc.

Stick To A Fitness Plan

While you have made the one step in pursuing a healthier lifestyle by choosing a Keto diet, you also need to dedicate yourself to a regular workout regimen. In case you already have a workout routine, but you don’t do it often, try to add a few more days to your schedule. To maximize your results, make sure that you are getting into physical activity at least four times a week.

If fitness has never been your thing, there is a lot of easy options that you can use, and that requires a yoga mat and some dumbbells. You can find different at-home workouts on platforms like YouTube to help get you started. As an alternative, you can also look for gyms in your area to be sure you will prioritize the workout regimen.

Get Your Friends On Board

Since we are social animals, it can be hard to undergo such a substantial lifestyle change when everyone else carries on like before. Also, the word “diet” is typically associated with a negative connotation, resulting in a pessimistic attitude from your friends and family, even when dieting done for the right reasons. This can make you feel alienated and more likely to succumb to peer pressure. Instead, try to talk to your loved ones and explain that this is an essential change for you, and you would appreciate their support.

Alternatively, you can connect to like-minded people on various groups or forums on keto topics. Here you will feel understood and can share struggles and successes, encourage each other, and swap interesting recipes. When you use social support to your advantage and have individuals to share your questions, concerns, and accomplishments, it will be much easier for you to stay on the keto diet and achieve the results you want.

6 Creative and Nutritious Ways to Eat Coconut Oil

There is so much you can do with coconut oil, from adding it to your skincare routine to enjoying it in a smoothie to substituting it in your favorite bakes. Why is coconut oil so loved? Because it has numerous health benefits – whether you use it on your skin or whether you eat it. Organic coconut oil is a superfood that helps strengthen the building blocks of our immune systems, helps promote heart health and brain function, and aids in fat loss.

If you’re curious how you can incorporate coconut oil into your diet or use it in your favorite recipes, keep reading.

 

Health Benefits of Coconut Oil

Let’s first examine why you would want to add coconut oil to your diet. This natural oil can help with weight loss and can have positive effects on your heart. How is this possible? Coconut oil is composed of saturated fats. One of these fats is a fatty acid called lauric acid that can encourage the burning of fats. This process is called ketosis and it can help provide a quick energy boost to your body and brain. The lauric acid can also help raise high-density lipoprotein (or HDL) cholesterol levels. HDL cholesterol is the good kind of cholesterol, and higher levels of HDL could reduce risk of heart disease.

In addition to lauric acid, coconut oil also contains medium-chain triglycerides (or MCTs). MCTs compete with glucose and head straight for the liver, creating increased energy and producing ketones, which benefit the brain. Additionally, MCTs can also increase the number of calories burned in a day as compared to longer-chain fatty acids. These triglycerides also may reduce hunger, making coconut oil a good addition to a weight-loss regimen.

Whether you’re looking to care for your heart, get a natural energy boost, or lose weight, coconut oil could be the addition to your diet that you’re looking for.

How Much Coconut Oil Per Day is Recommended?

Whether organic, non-organic, refined, or unrefined, coconut oil should be taken in moderation. For best results, consult your doctor or nutritionist. Because coconut oil has mostly saturated fats, which can increase the risk of heart disease if too much is consumed, it is recommended by researches to consume no more than 2 tablespoons per day, with most people (depending on their caloric intake) taking only 0.5 tbsp to 1.5 tbsp per day. The 2015-2020 Dietary Guidelines say that saturated fats should be less than 10% of a person’s intake of calories.

How to Eat Coconut Oil

 

 

Below we’ve outlined some of the best ways to eat coconut oil. Whether you plan to cook with it, bake with it, or add it to your favorite drinks, we have all the tips you’ll need to diversify your diet.

Cook with It

Do you have a cookout planned for the end of summer? Or are you prepping meals for the week? One staple to always have in your pantry is coconut oil. Cooking with this oil instead of other oils, such as canola, corn, soybean, or vegetable, is a great way to incorporate the benefits of coconut oil into your diet, without having to worry about a coconut flavor.

You can use coconut oil to sauté or stir-fry vegetables, meats, or eggs. It also works great in sauces and for coating meat with spices.

Bake with It

If you have a gigantic sweet tooth, like we do, but are looking for ways to make your recipes healthier, substitute coconut oil 1:1 for butter or oil. This is our favorite way of getting the recommended amount. If you don’t want to put it in your recipe, you can use it to grease your baking pan.

Be sure to follow the recommendations on your recipe, but we find the best success when all of our ingredients are at room temperature (yes, that includes the eggs!) or your coconut oil may solidify again once it touches the cold ingredients.

Drink It in Hot Beverages

A simple (and delicious) way to eat coconut oil is by adding it to your tea or coffee. A teaspoon or two can help you towards meeting the recommended amount while also enjoying a rich, antioxidant-filled drink.

Add It to Smoothies

Another great way to eat coconut oil is by making it a key ingredient in your morning or afternoon smoothie. These island-inspired smoothies are a perfect way to get a nutrient-rich breakfast or snack.

We suggest you melt the coconut oil before adding it to your recipe or you may end up with clumps of coconut oil (which is not a bad thing but some may not find it as pleasant). If you’re looking for a new smoothie recipe to try, check out this one, which is full of bananas, chia seed, and coconut – it’s the delectable smoothie you need to power through the rest of your busy day.

Use It in Your Salads

Coconut oil makes for the perfect ingredient in most homemade salad dressings. It not only adds amazing flavor; it also increases the nutritional value of your salad (because salads can always be healthier, right?).

Get an Energy Boost

As we mentioned earlier, coconut oil can be used as a natural energy booster. The MCTs in the coconut oil increase your energy levels for longer periods of time without a crash later on in the day. Take it by the spoonful or mix it with honey and add it to your tea or coffee.

When you’re using coconut oil as a natural energy supplement, be sure to use organic, unrefined, cold-pressed coconut oil.  Refined coconut oil has been heated to a point that the molecular structure of the coconut oil has been destroyed, which means the beneficial qualities it possesseshave also been killed.

Why You Can Enjoy Coconut Oil Too

There are so many creative ways to eat coconut oil. Whether you love the taste of it or not, you can reap the health benefits. Blend coconut oil with a variety of fruits for a heart-healthy smoothie. Substitute coconut oil for other cooking oils in your recipes. Or, stir it into your tea or coffee for a natural energy boost.

Because coconut oil is a natural source of MCTs, it can have several health benefits. However, it must be consumed in small doses, no more than two tablespoons a day, so that your diet doesn’t turn into one that is high in saturated fats. Keep your intake of coconut oil to less than 10% of your daily calories. Finally, be sure to use organic, cold-pressed coconut oil whenever possible because the cold-pressing leaves it in its natural state, ensuring its health benefits stay intact. However you choose to eat coconut oil, your heart, digestive system, and brain will thank you for all the natural nutrients.

Author Byline: 

Louisa Quinn is the Regulations Manager at Organic Fiji. She handles all the certification applications, ethics and regulations of products/practices, and ingredient sourcing for their coconut oil products. Louisa enjoys empowering women and men to protect the environment, animals, and people by educating them on practical and ethical ways to shop for personal care items.

 

Best Supplements to Take in Your 50s

Even though many people don’t find it very important, the fact is that proper supplementation is a big step towards improved health and overall well-being. It is particularly essential when you reach a certain age, so be sure to stay with us to learn about the best supplements to take in your 50s. Just check them out and give your body what it needs!

Probiotics for the stronger immune system and healthy gut

The first set of menopausal supplements should include probiotics, and the reasons for that are multiple. First of all, prioritizing gut health often is one of the most important steps towards relieving menopause symptoms. And why is that? Well, this is simply because you won’t be able to experience the benefits of other supplements if there’s no balance of good bacteria in the gut. So, if you want to boost your immune system and improve your digestion, you should definitely take probiotics into consideration. Once the inflammation is under control and your immune system is functioning properly, your body will digest food and get the essential nutrients with more success!

Turmeric for digestion and cognitive health

In case you didn’t know, turmeric is an old Indian spice rich in bioactive compounds that have powerful medicinal properties. One of such compounds is curcumin – a carotenoid that has amazing anti-inflammatory effects and is a strong antioxidant. Apart from that, it can also promote digestion, improve your skin, and even contribute to healthy joints. This is exactly why many ladies in their 50s are incorporating turmeric supplements into their everyday diet. So, if you want to protect your body from the harmful free radicals that can speed up the process of aging and increase the risk of numerous diseases – including cancer – give turmeric a try and you won’t make a mistake!

Calcium for stronger bones

Everyone knows that calcium is crucial for body functions such as muscle contraction, nerve impulse transmission, and blood clotting. Apart from that, it’s also vital for healthy bones. It gets even more important after menopause since bone density tends to decrease as we get older. This happens due to a loss of calcium and other minerals, which makes us much more vulnerable to injuries. In order to prevent that and keep your bones strong and healthy, be sure to incorporate calcium supplements into your daily routine. However, taking them alone won’t be enough, so keep on reading to find out how to combine supplements for better absorption!

Vitamin D3 for calcium absorption

In order for calcium to be fully absorbed, you should take vitamin D3 together with it. This vitamin plays an important role in its absorption, which makes it an essential nutrient for optimal bone health and your overall health. If you don’t take vitamin D3, your body won’t be able to absorb enough calcium, which means that it will start using the existing calcium stores. It will weaken your bones and negatively affect future bone development, which should be avoided at all costs. Aside from stimulating bone growth, vitamin D3 is vital for boosting your immune system, too. Does it get better than that? We don’t think so!

Omega-3 fatty acids for brain and heart health

Last but certainly not least, there are omega-3 fatty acids that are crucial for brain and heart health in women over 50. Even though these can be found in fatty fish such as salmon and tuna, as well as in walnuts, chia seeds, and flax seeds, you should opt for a supplement if you need to intake a recommended dose of omega-3s every single day. Apart from improving brain and heart health, these acids can help you sleep better and improve your eye and bone health, too. Also, you’ll see a positive change in your skin as omega-3s have anti-aging properties that support healthy skin cell membranes. Just give them a fair shot and you’ll see what we were talking about!

Needless to say, there are many amazing supplements appropriate for ladies in their 50s and their specific needs, but these five undoubtedly are unmatched. So, if you want to improve your health and overall well-being, don’t wait any longer and make these a part of your everyday routine. Of course, be sure to consult with your doctor or other health care professional before making a final decision. That’s essential if you want to accomplish the best results!