Diet is a huge component of creating a healthy lifestyle. It can be hard to eat healthy all the time when there are unexpected temptations and the plague of laziness encourages you to cave in. That’s the reason why it is also advisable to take natural food supplements to suffice our body’s nutrient needs. You may also follow these tips for creating a meal plan you will actually follow!
Analyze Your Schedule
Even if you aren’t a planner person, go through your activities and events for the next 7 days. Count how many breakfasts, lunches, dinners, and snacks you plan on eating, and how many people you will be preparing each of those meals for.
Schedule Prep Time
While looking at the next week, select a block of time you can dedicate to grocery shopping and prepping your meals. This step should not be a last-minute addition to your day; plan it and stick to the plan.
Set Nutritional Goals
Before planning the recipes, consider what your goals are. Are you trying to lose weight? Bulk up? Have clearer skin? Research the nutrients and macros your body needs to achieve your health goals and any supplements you might want to incorporate.
This is the fun part! Search all the cooking websites and physical cookbooks you can to find meals that appeal to you and are in your range of kitchen skills. Meal planning doesn’t have to be complicated, but you do need to enjoy the meals for it to make a difference in your lifestyle. So, choose yummy meals that meet your nutritional goals.
Leftovers and Batches
You don’t have to eat a different dish for all your meals. Simplify the process by cooking all your breakfasts and lunches in batches. If you know you love banana muffins, then bake a whole batch to last 7 breakfasts. If you know you enjoy salads for lunches, then prep all the ingredients to have salad all week. Also, you can plan to have leftovers from dinner be the meal for tomorrow’s lunch or dinner. Leftovers cut down on your prep and meal planning time.
Make a List
Write out a list of all the ingredients you will need for prep. Don’t include anything you already have in your pantry. It’s helpful to arrange the items on your list in the order of your grocery store’s sections. Start with all your plant ingredients, followed by the deli, bakery, dairy, frozen, and inner aisles.
Keep an Organized Fridge
When your fridge becomes overcrowded or disorganized, you can forget to use up things hiding in the back. Or, you can misplace necessary ingredients for your meals. These forgotten items can easily spoil if not used up. Try to organize your fridge so that you can see everything inside.
Prepare for Temptations
This is a tip to ensure your healthy eating choices withstand temptations at bars and restaurants. You can plan a meal out each week, but make a habit of looking at the restaurant’s menu at home from their website. Remember the nutrition goals you are meal planning for, and pick a meal that can fill-in on your plan.
Meal planning is an excellent way to create a healthier lifestyle. It can take a few tries to get the hang of, but once you do, your body won’t regret it. Living your healthiest life can be delicious and fun, you just have to put in the effort to plan and prep for it.
We’ve all come or will definitely come to that point where we look in the mirror and see that something has changed. Looking at our old pictures can certainly make us feel that something is not the same. At the same time, we can easily see other people pulling it off effortlessly without ever considering going under the knife.
Taking care of our skin can help us slow the aging process. This will keep your body looking and feeling young for long. In this article, we share 5 of the best anti-aging secrets that will allow you to beat time.
Staying hydrated is not just about sipping more water but also avoiding types of food and drinks that will dehydrate your cells. Too much alcohol can show on your face as you grow older. Keep your alcoholic beverages consumed in moderation while adding more veggies and fruit to your diet is the best to increase the hydration level in your cells.
Make sure that you hydrate your face, neck, and hands by using the appropriate moisturizing cream. This will lock in the moisture and make the fine lines less visible.
Wear Sunscreen and Sunglasses:
Although a good tan will definitely make you look sexy, the sun can actually make your skin cells age pretty fast. Make sure that you wear your sunscreen even if the sun is not that shiny. The UV rays can cause a lot of damage by speeding up the aging process of the cells. Too much exposure to UV rays can also cause skin cancer.
Squinting too much will increase the lines around your eyes. Avoid wrinkles formation around your eyes and look extra cool with a pair of elegant shades.
Get Enough Sleep:
We know that in the past, you used to kick it all day and night without a moment of rest. But times change and so do our bodies. The lack of sleep will definitely show on your face as the hollowness under your eyes becomes more prominent adding years to your age.
Avoid caffeine-rich beverages that will deprive you of sleep that should last for at least 7 or 8 hours per day. Try to make it up on the weekend and sleep for an extra hour that will help your skin recharge.
Splurge on Anti-Oxidants and Supplements:
There are a lot of anti-aging supplements that can provide amazing benefits to your skin. Omega-3 supplements will make your skin healthier and will also help with cells turnover. Vitamin C is another beneficial supplement that will help your skin glow from within. Don’t forget your Vitamin E tablets that will speed up cells turnover, thus helping your body get rid of the old cells.
Avoid White Sugar:
White sugar is one of the most dangerous substances to your skin. It basically bonds with the collagen that keeps your skin supple and elastic. By the time, your skin will feel saggy and your cells will grow old. White sugar can be used as a healthy scrub when mixed with olive oil. You can scrub away the dead skin cells on your face and body to reveal new layers of healthy skin.
Age is just a number. Remember that you are actually as old as your heart feels. You can always take care of your skin by nourishing it from the inside out. As a result, your body will feel and look young for as long as you want it to.
Life is busy; whether you’re running around taking kids to school and lessons, working long hours, or have a mountain of homework to do, energy is the critical factor in getting things done. Natural remedies include drinking cold water, exercising, and drinking coffee, but that’s often not enough. Energy Supplements are the best option for busy-bodies on the go who need an extra boost. Alas, here are the top 5 supplements for natural energy:
Thyroid(1) function is crucial in the production of energy. For that process to happen the thyroid needs an adequate amount of the mineral iodine. Low iodine in the body can cause fatigue, lethargy, difficulty losing weight, and depression. While it is present in some food sources (ex. Seafood), supplements are convenient for those with certain food allergies and intolerances. Iodine supplements are available in tablet, capsule and liquid form.
For new red blood cells to form, the body needs the B12 nutrient. Red blood cell production promotes a healthy nervous system, brain function, and energy. Those who are B12 deficient can experience chronic fatigue and severe moodiness. Many people rely on B12 supplements because the body doesn’t produce it naturally. You can absorb it by eating cheese and eggs, or by simply take a daily supplement. B12 supplements are available in tablets, liquids, and powder form.
To have energy during the day, you need to be getting a healthy amount of sleep each night. Melatonin is a hormone that improves quality of sleep and is activated by darkness. Our bodies naturally produce melatonin, but those who have trouble finding a dark enough place to sleep or work on the computer up until bedtime will have problems producing it. It’s available in tablets, capsules, and liquid form.
Ginseng has been used for centuries to boost energy and treat severe fatigue. It grows as a root underground and is completely natural. Ginseng has also been known to treat anxiety, stress, and depression. Some herbal teas contain ginseng, but supplements are also available in liquid extract form, capsules, tablets, and powder.
Rhodiola is also grown underground as a root and has been used for ages. It’s been known to help balance serotonin levels in the brain and to treat moodiness and cognitive function. Rhodiola affects how the body interprets and responds to stress. For people who experience fatigue and drowsiness because of stress, Rhodiola supplements could be beneficial. It’s available in tablets, capsule, liquid form, and powder.
If you experience fatigue and tiredness during the day you may need a boost from an outside source. The simplest way to get this energy is by using natural energy supplements. Natural supplements are a healthy way to add nutrients and minerals to your diet without having to eat foods you don’t like or are intolerant to. Plus, for busy people on the go, taking a quick supplement in the morning can make your energy last the whole day. No one should have to endure chronic fatigue when there are so many natural energy supplements available.
Article reference: (1)https://www.medicinenet.com/thyroid_disorders/article.htm
Adults in their 60s and older should not be taking multivitamins just for the sake of doing so. Ideally, you should consult your doctor or dietitian first before choosing the right multi for you. Make an informed decision. That said, we have chosen three of the best multivitamins today based on their key ingredients.
3 Of Best Multivitamins For Seniors
Vitamins are naturally found in healthy foods. However, there are special cases wherein your body’s ability to absorb certain nutrients is compromised. It could be due to your smoking or drinking habits. Allergies, special diets, low-quality food, a medical surgery, or a genetic condition could each contribute to some nutrient absorption disorders.
Once you have determined the nutrients, stick to your multivitamin brand. Here are three of the best multivitamins for elders that are available in the market today. Choose the best match for your needs.
Garden of Life Vitamin Code.
This is specially formulated for men, 50 years old and above. Each capsule contains specific nutrients that are good for prostate health, particularly the combination of Vitamin E (antioxidant) and selenium (aids in slowing down tumor growth).
Some of its other key ingredients are Thiamin (Vitamin B1), which supports your nerve function, and Pyridoxine (Vitamin B6), which helps in the generation of red blood cells and metabolism of protein – something that meat lovers need.
At around $55 per bottle of 240 capsules, this brand addresses the well-being of your heart, memory, metabolism, and vision.
Nature’s Way Alive! (Once Daily Women’s 50+).
This brand contains food-based blends for easier absorption. It is focused on senior women’s bone health, vision, urinary wellness, and energy conversion.
It also has the right amount of folic acid, which aids your in the production and maintenance of new cells. Further, folic acid blocks DNA changes that may result in cancer.
At less than $15 per a pack of 60 tablets, this premium formula multivitamin with a lethargic lifestyle. Further, if you are feeling tired all day, you might need a healthy supply of some powerful B-vitamins for energy metabolism. In addition, you should also see a doctor in case you are dealing with something else other than aging.
Seeking Health Optimal Multivitamin Powder.
If you are not fond of taking tablets or capsules, this multivitamin supplement is good for you. It comes in natural cherry flavor. However, its powder form is not its best feature. It has excellent key ingredients, like the usual antioxidants, and it contains Vitamin K2.
Vitamin K2 directs the calcium in your body, making sure it will not wind up where it should not be. For instance, you do not want your calcium in your arteries.
K2 is not easily found in Western diets. Its primary sources are high-fat dairy products and animal innards (liver and other organs).
These are just three of the endless list of multivitamins available today. We reiterate that you should seek a professional opinion before choosing what is best for you.
For senior couples who simply decided to share their multivitamins with each other, it might be a smart idea to consult with a professional now. Get a clear idea of the specific nutrients you lack. Perhaps you would also be inclined to adjust your food intake depending on your doctor’s or dietitian’s assessment.
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A lot of people think that the eyes actually eventually deteriorate based on what we do. What most people fail to recognize is the fact that there are things that we are not eating that is contributing to this problem. Another factor that can affect your vision is your genetics. If your parents are using glasses, then perhaps, you are also going to use glasses. If you happened to have bad genes when it comes to your vision, the more that you should take a closer look at what you eat.
Let’s agree that there is no substitute for healthy eyes. Here are some of the best nutrients that you might look in a natural vision supplement that can allow you to enjoy sharp vision.
Omega-3 Fatty Acids
A lot of people use omega-3 fatty acids in order to lose weight. It can also be a good supplement that can bring down the level of bad cholesterol in your system. However, omega-3 fatty acids can also work in alleviating symptoms of dry eyes and even protect the eyes from macular damage.
Vitamin C is usually taken in order to prevent colds from happening. But other than its ability to boost the immune system, it can also help prevent macular degeneration by acting as an anti-oxidant. It can also be used in preventing glaucoma.
Beta-carotene is another supplement that you should constantly take if you want the best vision. Among its benefits include slowing down of the progression of macular degeneration. In addition to this, you can also take foods such as sweet potatoes, spinach, and kale in order to increase the amount of beta-carotene in your system.
But of course, you also have to consider the vitamins that you will need to take together with beta-carotene in order to maximize results. zinc, vitamin C, and E are just some of the most common supplements that go hand in hand with this health supplement. Keep in mind that you should never overdose on Vitamin E because it is a fat-soluble vitamin that can do harm to your body if taken more than the necessary levels.
As mentioned, zinc plays a role in your eye’s health. It has been considered as a helper molecule that can bring vitamin A from the liver and into the retina. And from here, vitamin A can produce melanin which is a pigment that can help protect the eyes. Zinc is found concentrated in the eyes and mostly, it is found in the retina and in the choroid.
Also, the reason why vitamin E is a great vitamin for the eyes and not just for the skin is because of the fact that it is a powerful antioxidant. This means that it removes free radicals that can break down healthy cells even those found in your eyes.
If you are going to ensure healthy vision, you might want to take a closer look at these eye vitamins for eyesight that we have mentioned. These supplements can help prevent degeneration of your eyesight. And on some occasions, it can even help you recover from your vision problems.
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A lot of people today are living with different ailments. In fact, obesity, cardiovascular ailments, and risk for cancer are just some of the most common things that we are dealing with. And given our lifestyle, this isn’t really something that surprises the medical experts. In fact, one of the reasons why the dietary supplement market is booming worldwide is due to the proliferation of different health conditions.
What health supplements can do is to help improve our overall health. There are health supplements that provide us with the protein that we need, while there are also those supplements that have been used in order to get rid of fats. However, keep in mind that not all supplements are the same. Here are some tips on choosinghigh-qualityy dietary supplements.
Check the reviews
First, you want to check the reviews. You want to have an idea what other users experienced when they took the supplement. There are instances wherein you will be able to figure out if the health supplement is actually effective or not. However, what if it’s simply a placebo? That’s when you also have to dig a bit more. You would want to take a closer look at what medical experts have to say about the supplement.
Check the labels
It is also important to check the label. What are the things included in the supplement? Does it contain more vitamins and minerals than other brands? Also, you would want to research on the ingredients that you don’t know. It is important to be aware of how specific supplements can help you. Also, there are instances when some companies even have proprietary ingredients that can make a huge difference in your performance.
The sad thing about high quality supplements is that it is never cheap. Research, high-quality materials and components are used on the product. And for this reason, it is only natural that you don’t see these products at the bottom of the price spectrum.
Also, you want to make sure that you check the labs that have tested the product. If it has been tested by reputable labs, then you are in safe hands. The last thing that you want is to take something that hasn’t even been tested on a lab.
No negative write up
There are instances wherein even if a product has been FDA approved, there are some products that could still be pulled out of the market. It is important that the product doesn’t have any bad press behind its popularity.
If you are considering to invest on a health supplement, it is crucial that you take a closer look at these tips. These tips on choosing high quality dietary supplements can make a huge different in your health. This can give you the results that you are looking for in the fastest way possible. You could also notice positive changes in your health. However, you simply have to do a lot of research. In some occasions, you will even have to compare similar products to be sure that you get the best one available out there.
Every person can be different. A lot of times, it is a wrong approach to simply have a canned response when it comes to exercise, diet, and many other things relating to a person’s health. In fact, it can be a dangerous practice for many individuals to think that they should just follow fad diets and exercises simply because it is working for some people. So what are the things that you will have to know if you want to have a healthy body? Here are some tips to know the basic nutritional needs of a person.
What is the goal of the individual? Is it to lose weight or is it to bulk up? Is the person going to join a bodybuilding competition or a strongman competition? Different people have different purposes to what their body is going to do.
Know the age
Age is quite important especially if you will look at the right amount of calories that he or she is going to eat. If you are dealing with a growing child, for instance, you can provide them with high caloric meals simply because they have high metabolic rates and they need these nutrients in order to grow. However, as they get older, it is quite common that they will have to eat in a more controlled manner.
Another example why age is quite an important factor for evaluating nutritional needs is due to the hormonal changes in the body. For instance, if you will look at menopausal women who are around 50 years of age, you have to understand that they need more calcium in their bones in order to avoid osteoporosis. Lastly, you should know that every particular age might require a specific natural supplement like eye supplements, and energy booster supplements so better to do some research on what is appropriate.
You also have to understand that activity plays a role how a person can be evaluated of his or her nutritional requirement. An athlete requires a good amount of protein in order to maintain and build muscle. On the other hand, if you are simply idle working in an office for more than eight hours every day, you have to also limit your caloric intake to ensure that you don’t get fat.
You will also need to assess the current level of physical health of a person. Does the person have the ability to burn enough calories for the day because of his high testosterone level?
Next, it is imperative that the person will know any underlying conditions that exist. Keep in mind that diet is greatly affected if you are suffering from different ailments. For example, if you are dealing with hyperthyroidism, you will most likely avoid caffeinated drinks because it can further make the heart work more and even raise your metabolic rate even more. As rule of thumb, be sure that you are going to talk to a medical professional.
These are just simple ways on how to understand the basic nutritional needs of an individual. However, keep in mind that there should always be a nutritionist and a medical expert who will have to evaluate your condition. Remember that individuals are different from each other. Their needs, body type, and even their existing conditions are different from each other.
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A lot of people today suffer from preventable health diseases. In fact, when you have a problem such as obesity and cardiovascular ailments, there is a chance that the lack of nutritional supplement could potentially prevent these instances. So what are common health issues that can be avoided through nutritional supplements? Here are some of those conditions.
Osteoporosis is quite common. In fact, a lot of women who experienced menopausal phase have already experienced a higher risk for acquiring this condition. The reason why someone is suffering from osteoporosis is mainly due to the lack of calcium that enters the bones. It can be prevented by taking the right supplements. One, it is imperative that the woman is going to take calcium supplements and drink milk regularly. Also, it is also important that the person is going to have her dose of vitamin D. Vitamin D is responsible for allowing the absorption of calcium by the bones.
Skin problems can be avoided if you are taking vitamin E supplements. Vitamin E is considered as an antioxidant as well that can help prevent age-related damage to the skin. However, keep in mind that it is a fat-soluble vitamin. Therefore, you will need to stick to what doctors recommend.
It is quite common that a lot of people end up getting colds, especially during flu season. What they don’t know is that there are simple ways on how you can actually prevent going to work sick. You can drink vitamin C and be able to protect the body from harmful microorganisms. Vitamin C is a great way to boost your immune system. And the good news is that you can take a good amount of vitamin C and not worry about it at all. You can have a good amount of vitamin C without worrying about the possibility of overdose simply because it is a water-soluble vitamin.
In addition to this, you can also take antioxidants. These antioxidants can also help boost the body and get rid of free radicals.
A lot of people think that obesity is a problem that you just have to accept because of bad genes. One of the reasons why people become obese is the fact that they have a sluggish metabolic rate. You have to understand that there are individuals who don’t really eat so much but still end up getting fat. What they need are supplements that can help boost their body’s testosterone level.
One of the best supplements that they can invest in is whey protein. Whey protein is not only known for helping the body improve its muscle mass, it can also help increase the testosterone hormone that can help boost the body’s ability to burn calories and stay fit. It can also help prevent cardiovascular ailments.
Avoiding different conditions can be simple. By taking supplements, there is a chance that you could be saving a good amount of money from your hospital bill. These are just a few conditions that can be resolved by simple supplementation. But of course, you want to talk to a doctor if you plan on taking any supplement.
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Let’s face it. The biggest defense mechanism against various infections and diseases lies within our bodies. Our immune system works around the clock to kill foreign bodies and microorganisms that cause various diseases. But like any soldier, our immunity needs a boost to keep it working the way it should. Here are some of the best natural immune boosters that will stimulate your immune system, improve your health and make you less prone to infections and diseases.
Foods and supplements with probiotics contain good and useful bacteria that enhance the functions of your colon. This will help it digest food better in order to obtain all the benefits. Probiotics also help with allergies that generally weaken your immune system. You can find probiotics in fermented yogurt, pickles, and buttermilk. Or you can buy a reliable supplement that you can easily add to your daily routine.
The biggest source of Vitamin D is the sun. Unfortunately, our modern lives don’t allow for adequate time in the outdoors. This is the main reason why a lot of people nowadays suffer from Vitamin D deficiency. Although you can get some of your daily needs from fortified foods, it is always good to consider a daily supplement of 2000 IU. This is one of the best immune boosters, specifically protecting your body from autoimmune diseases.
Citrus Fruits are packed with Vitamin C, but you can also find it in bell peppers, papaya, and strawberries. Vitamin C is a natural immunity booster that helps you fight off various infections. It aids in cells regeneration, thus helping the body get rid of the old cells fast. This means that your body organs will stay young and healthy. Vitamin C fights free radicals that can lead to cells deformation and abnormalities. These are the main reasons behind various cancer tumors. It is always recommended to take a daily dose of 1500 mg to boost your immune system.
There is actually a scientific reason why your grandmother used to make you this delicious chicken soup whenever you got sick. Chicken or bone broth contains collagen and amino acids that help strengthen our lymphocytes. These are the basic players in your immune system and should always be taken care of if you want your body to stay healthy.
For years, the ancients used garlic cloves to treat various infections because they have great anti-microbial and anti-viral benefits. Garlic is a natural immune booster as it can help with wound healing and intestinal infections. It is packed with a sulfate compound called allicin which kills parasites responsible for different diseases. If you are concerned about the smell or taste of garlic, you can always find it in the form of supplements or odorless powder.
The secret to a strong immune system lies in your kitchen or garden. Make sure that you add these natural boosters to your diet and you will definitely feel the change.
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Antioxidants are crucial to our bodies functioning properly. When oxygen molecules travel freely throughout the body, they cause the formation of free-radicals. An excess number of free-radicals can cause oxidation of the cells which leads to intense cell damage, displayed as signs of aging in the skin and other organs. Luckily, antioxidants neutralize free-radicals in the body, ensuring there is a balanced amount. It is also advisable to take natural antioxidant supplements to make sure you are getting enough antioxidants to prevent cell damage, it’s crucial to eat foods high in them
There are numerous benefits to including lots of leafy greens in your diet. They’re rich in vitamins E, C, K, and A, fiber, iron, and antioxidants. Carotenoids are a type of antioxidant found in leafy greens that protect our bodies from the beginning stages of cancer, and in general, they protect our cells from damage. You should aim to consume 2-3 servings of leafy greens per day to obtain the cancer-preventing benefits.
When eaten in moderation, dark chocolate has numerous benefits for the body. High in the antioxidants flavanol and polyphenol, cocoa can support blood vessel health and help regulate blood pressure levels. However, it is important to ensure the chocolate you consume is 70% cocoa or higher. The presence of excessive milk in chocolate (milk or white chocolate) can prevent the full absorption of anti-oxidants into the body.
Tomatoes are extremely high in antioxidants and therefore are an excellent source of health for the body. They contain lycopene, carotenoids, flavanols, and many more antioxidants. Including tomatoes in your diet can benefit your cardiovascular health, act as an anti-inflammatory, and even help heal your skin after UV exposure. A healthy intake of tomatoes per day is 1/3 cup, which can be in the form of raw tomatoes, tomato sauce with olive oil, or cherry tomatoes.
Eggplants have long been known as a healthy source of fiber and B vitamins. However, the presence of antioxidants found in the vegetable reaches even further. Eggplants contain an antioxidant called nasunin, found in the skin of the eggplant. It’s beneficial to protecting the lipids in brain cell membranes critical to brain health. Additionally, eggplant has anti-cancer properties that also lower cholesterol and protect cells from bacterial infections.
Sesame seeds are an excellent source of a variety of antioxidants, namely one called lignan. Lignans are hugely beneficial in reducing cholesterol levels and balancing blood pressure. Sesame seeds are also known for their anti-inflammatory properties which have proven useful in preventing and halting the growth of cancer in the body. Luckily, sesame seeds can be cooked in a variety of ways and added to almost any meal to increase antioxidant intake.
Antioxidants are necessary to our bodies’ cell structure and overall health. Although we do naturally produce them, it’s important to also seek out foods that are high in antioxidants to combat the free-radicals out body also produces. Since there are so many foods that contain multiple antioxidants, it’s relatively easy to increase their presence in the body through our diet.