#Best 13 Tips For Health Benefits of Apples

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[naturalremediesforhealthy]

Natural Remedies for Healthy Teeth

1. Introduction

Maintaining healthy teeth is essential for overall well-being. While conventional dental care is important, many people turn to natural remedies for added benefits. This blog explores effective natural remedies for keeping your teeth strong and healthy.

2. Importance of Oral Health

Oral health is crucial for preventing dental issues such as cavities, gum disease, and bad breath. Healthy teeth contribute to overall health, boosting confidence and enhancing quality of life.

3. Oil Pulling

Oil pulling is an ancient Ayurvedic practice that involves swishing oil in your mouth to remove bacteria and promote oral hygiene. Coconut oil is popular due to its antimicrobial properties. Swish a tablespoon of oil for 15-20 minutes daily for best results.

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4. Baking Soda for Teeth Whitening

Baking soda is a natural teeth whitener. Its mild abrasive properties help remove stains from the teeth’s surface. Create a paste with baking soda and water, and brush your teeth with it a few times a week.

5. Herbal Teas for Oral Health

Herbal teas, like green tea and chamomile, have antioxidants and anti-inflammatory properties that benefit oral health. Green tea helps reduce plaque, while chamomile tea can soothe gum inflammation.

6. Clove Oil for Toothaches

Clove oil is a natural analgesic and antiseptic, making it an effective remedy for toothaches. Apply a small amount of clove oil to the affected area for quick relief from pain and to reduce infection risk.

7. Salt Water Rinse

A salt water rinse is a simple and effective way to promote oral health. Salt water reduces bacteria and soothes gum inflammation. Rinse your mouth with a mixture of warm water and salt after meals.

8. Hydrogen Peroxide for Gum Health

Hydrogen peroxide is a natural disinfectant that can help improve gum health. Mix hydrogen peroxide with water and use it as a mouthwash to reduce gum inflammation and kill bacteria.

9. Aloe Vera for Gum Healing

Aloe vera is known for its healing properties. It can be used to treat gum inflammation and irritation. Apply aloe vera gel directly to the gums for soothing relief.

10. Crunchy Fruits and Vegetables

Eating crunchy fruits and vegetables like apples, carrots, and celery can help clean your teeth naturally. Their texture helps remove plaque and stimulates the gums.

11. Vitamin C-Rich Foods

Vitamin C is vital for gum health. Foods rich in vitamin C, such as oranges, strawberries, and bell peppers, can help strengthen gums and prevent gum disease.

12. Chewing Sugar-Free Gum

Chewing sugar-free gum stimulates saliva production, which helps wash away food particles and neutralizes acids produced by bacteria. Look for gum with xylitol, a natural sweetener that fights tooth decay.

13. Final Thoughts

Incorporating natural remedies into your dental care routine can complement conventional practices and lead to healthier teeth and gums. Always consult with your dentist before trying new treatments, and maintain regular dental check-ups for optimal oral health.

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Conclusion

Natural remedies offer a variety of benefits for maintaining healthy teeth. From oil pulling to consuming vitamin C-rich foods, these practices can enhance your oral hygiene routine. Remember, combining natural methods with regular dental care is the best approach to achieving and maintaining a healthy smile.

This blog post covers a range of natural remedies for maintaining healthy teeth, written in an informative and trustworthy tone. Each section provides clear and concise information, making it easy for readers to understand and apply these natural tips to their oral care routine.

DISCLAIMER

There are an affillate of a best product in this article which may make som profit for me

[amberwellnessgroup]

Digestive Support for the Post-Holiday Bloat

After the busyness and indulgences many of us undertake during the holiday season, it is no wonder that digestion can go awry and become a big health focus for our patients to get back on track in the new year.

Here are 3 simple techniques you can incorporate into your daily routine to get your gut back on track.

Food Hygiene

Food Hygiene The state of the mind and nervous system when eating, can greatly impact digestive function. Unfortunately, our modern day practices do little to support optimizing this influence. It takes creating rituals and intention to cultivate practices that encourage digestive function. However, with a little practice these tips can go far in helping get things back on track!

The ways that these practices are supportive are largely through mindful eating habits and shifting the nervous system out of “fight or flight” and into “rest and digest”.

Take 5-10 deep belly breaths prior to meals.

Chew your food until it’s liquid. Digestion starts in the mouth with enzymes in the saliva. Many times we don’t realize that we chew 3 times and then swallow without the benefit of mastication and salivary enzymes on food breakdown.○ Count out how many times you’re chewing to at least 13 times. You will notice that this is likely more than you were doing.

Eat in a calm, relaxed environment as much as possible.○ Avoid eating on the run or in the car.

Avoid drinking while eating. This dilutes digestive enzymes and if the beverage is cold it will be harder for enzymes to be activated. All enzymes have a temperature where they are optimally active and will work best. Digestive enzymes are no different, so don’t make it harder on your pancreas by drinking ice cold beverages with meals.

Apple Cider Vinegar

You may have heard that apple cider vinegar is a great way to boost up your digestion, but not know why or how. We’ve created this simple guide to direct you. Apple cider vinegar (ACV) acts as a bitter and helps to stimulate digestive enzymes including the all important hydrochloric acid in the stomach. Proper levels of stomach acid are important for killing off unwanted bacteria in foods, aiding in peristalsis (movement through the digestive tract), and tonifying the pyloric sphincter that allows the stomach to empty into the small intestine. This is also where a properly acidified mouthful of food, will signal the pancreas to make and input important pancreatic enzymes which helps digestion further along the tract.

Add 1 teaspoon of apple cider vinegar to 2-3 ounces of warm water. If the flavor is difficult for you to drink, you can add ¼ teaspoon of raw local honey. Drink before breakfast or all of your meals throughout the day.

You can also use ACV as a dressing with extra virgin olive oil or use it to preserve veggies.

Studies have also shown that ACV helps balance blood sugar and can promote healthy weight loss.

Vagus Nerve Exercises for Digestive Support

The Vagus nerve is responsible for many bodily functions including swallowing, breathing, and gastrointestinal motility. The Vagus nerve when relaxed triggers the rest and digest state. There is a lot of research about the state of the vagus nerve and how impactful it is on mood and basic social interactions called the poly-vagal theory. This is a key link to the relationship between stress and digestive function. By helping to support your digestion with the following vagus nerve exercises, you will also benefit your overall nervous system and stress responses. Vagus nerve stimulating exercises:

“The Basic Exercise”: Lie on your back with your hands interlaced behind your head. Then look to one side while keeping your head straight / central. Continue looking to one side for up to 60 seconds or until you yawn, sigh, or swallow -whichever comes first. Blinking is okay. Repeat on the opposite side. You will likely notice this happens quicker the more you do these exercises.

Gargle intensely, to the point of gagging. This stimulates the vagus nerve because it is connected to the vocal cords.○ Humming and singing have the same stimulating effect

Deep breathing helps to stimulate the vagus nerve as well. Put one hand on your belly and breathe to expand the abdomen, then slowly exhale and contract the abdomen. Repeat slowly 10 times.

If you’re feeling bold, cold water immersion will also stimulate the vagus nerve. You can start small by filling a sink and immersing the top half or all of your face in cold water for 10-30 seconds. You can also end your showers on a burst of cool / cold water to get this effect. This is why many sauna facilities will have a cold plunge option at the end.

To visit more wellness blogs please, click here.

[atreefullofmonkiesonnitrous]

Double Blind

Day 10 - Silver and Gold Newt was clattering away in the kitchen, getting Christmas dinner ready for a party of 13.  They were eating rather later than normal with all the teenage guests, and one preteen, showing up for their second Christmas dinner in one day.  Truthfully he was glad of the extra time to cook, as this was a far cry from his usual cooking for two.  He could hear his wife on the phone in the next room as she was finishing up the decorations.

"Yes, I'm sure.  It will be fine."

"He is going to love it."A longer pause.

"No, we've been over this. It's perfect.  I don't care if gold is more traditional, he always wears silver, and when has he given a toss about tradition?"

"Now you are just being ridiculous." 

"The book stopped at Armageddon, you are on your own, but don't worry."

"If he's stuck around for 6,000 years already I am fairly sure you are stuck with him."

"Yes."

"Yes."

"I won't."

"I will."

"Look I have another call, it will be FINE." 

Newt was at least 75% sure he knew who the new call would be.  It stood to reason really, which was about the only thing about this that did.  

"Yeah?"

"I was just talking to him."

"I'm absolutely sure he has no idea."

"I didn't mean it like that."

"No, I am NOT saying he won't be interested."

"I can not over state how sure I am that it will go well."

"No."

"Drama Queen."

"Shut up, you love me."

"Unhun, fires of eternity, got it.  So you don't want my help anymore?"

"That's what I thought."

"Okay, that is definitely not going to be the problem."

"First of all, can you really imagine him being that materialistic?  Secondly, gold is not boring, it's traditional.  He adores traditions."

"I know the plan."

"Yes."

"Yes."

"It's already in place."

"Just get yourselves here in one piece."

"Okay, bye."

Newt came out of the kitchen and handed Anathema a glass of sherry that she tossed back in one go. "Were those two conversations what I think they were?" He asked.

"Most likely, you're a clever fellow."  She smiled at him.

"I can't figure out if knowing Heaven and Hell are real, and full of such absolute idiots is comforting or terrifying," he said.

"Let me know when you figure it out." Anathema laughed.  "I can't tell either, especially since, from what I've heard they are pretty competent, comparatively."

"Terrifying.  Definitely terrifying."

Christmas dinner was a genial and raucous affair.  The Them had not settled at all despite having attained the lofty status of teenagers.  Pepper's seven year old sister tended to be an instigator of mischief, mostly to keep from being ignored.  Adam and Warlock were whispering in a corner, which never boded well for anything.  The former Mrs. Dowling, now Ms. Carpenter, was keeping an eye on them, in the vain hope of getting in the way of anything too disastrous.  Marjorie was telling a heavily edited story from her days as Madame Tracy, while Shadwell was snoring in his chair having eaten nearly his weight in dinner. 

Crowley and Aziraphale were both distracted and fidgety, and were the only ones in the room not to notice how nervous the other was.  Anathema was also fidgety, and they were both shooting her warning glares by turn.  It was nearly killing her to not start giggling like mad.  Eventually, the last of the mince pie was eaten and the brewing disaster in the corner was headed off by poppers and promises of presents.  Crowley was even prevailed upon, by virtue of Aziraphale's pouty face, to wear his paper crown, but only after the bright blue had been traded for red.  

Anathema declared herself "Father Christmas" and passed the gifts out to their intended recipients.   The children got theirs first and were thus distracted with new electronics while the adults did their exchange.  Warlock stayed while Crowley and Aziraphale opened a hand drawn book about a snake and a rabbit that raised a baby crow, that brought tears to both their eyes.  When there were only a few gifts left Newt dragged out a large box in front of Aziraphale and Anathema brought a large flat box to Crowley.  

"Crowley, you go first," she said. 

 Crowley tore the brightly colored paper and gaped.  All anyone else could see was the wooden outline of a frame. 

"How on earth did you find this?  I thought it had been lost!" His voice was almost a whisper."

A cousin of mine is an art historian.  He mentioned it to me.  Apparently it's a highly debated piece, because it looks like a Da Vinci, but there is no signature, so no one can be sure if it's his or a student's."

At Da Vinci's name Aziraphale's head snapped up.  He looked over at Crowley.  "Is that…?"

Crowley nodded.  "It's a real Da Vinci, I remember sitting for it."  He turned the painting around.  It was two smaller paintings framed together, though it was clear they were meant to be seen as a pair.  Anyone who knew them would recognize Crowley and Azirapahle, Crowley holding an apple and Aziraphale holding a scroll.  Each of them had their hand on half of a book that transitioned between the two paintings.  Aziraphale's eyes were misty again.  

"I remember as well.  It is truly remarkable that you found it."  Before they could start tripping over themselves with thanks Anathema chivied Aziraphale to his own present.  Inside that paper was a box holding ten identical books.  Aziraphale lifted one out.  "The Nice and Accurate Prophecies of Agnes Nutter, Witch - 2nd Edition - Annotated."  He looked in astonishment at Anathema.

"We reconstituted it from the family collections of index cards.  It's all there along with family guesses about various prophecies and notations when they happened.  These ten, plus one for the family, are all that we printed."  She grinned.  "You now own the rarest books of completely useless prophecy in the world."

"My dear, this is a priceless gift! It's far too generous both of these!  Now for your gift!  Come here and give me your hands."  She did, looking confused.  Crowley got up and came over laying his hands on Aziraphle's shoulders.  "My gift to you, Anathema, and Newt will benefit by it too, is my blessing, for the very best of health for these next eight months.  Nothing will harm you and everything will be as easy as possible.  Though I do advise leaving the sherry go for a bit, even so."  She stood looking at him confused for a minute until the implications of his words sunk in, then she pulled her hands to her mouth to cover her happy shriek and turned to Newt who had also just caught on and swept her up and spun her around.  When they calmed down a bit Crowley spoke up.

"And I promise that you will have without a doubt the most experienced midwife on the planet.  Always felt guilty about the whole business, so I've gotten very good at it."  He came over and gave her a hug before going back to his seat.  Everyone else had to give their hugs and congratulations to both the parents to be as well.  

"Oh!  There are still two gifts left!" Anathema went and took two small boxes from under the tree, and handed one to Aziraphale and the other to Crowley.  They each gave her a LOOK but she just smiled at each of them.  They each unwrapped the small box. 

"Anathema, I think you got them backwards."

"Oh dear, this one isn't for me."

Aziraphale and Crowley look at each other, both hesitating, but Crowley moves first, crossing the room and holding out the box.  "Aziraphale, this is for you," as soon as he gets close he drops to one knee.  

"You are the light of my world, my angel.  We have been through everything together, and together is the way I want to continue.  The worst thing that ever happened to me, is the thing that led me to you, and I would Fall again, to be able to be with you.  I know it's a human thing, but we've decided that humanity is our side, so Aziraphale, will you marry me?"  

Aziraphale looked down at Crowley, the box in his hand held a golden ring shaped like a snake swallowing its own tail.  Its eyes were sapphires and tiny chips of clear stones studded its length. He shot a glance at Anathema, then he also knelt down, even with Crowley and rather than taking the box, held out his own.  

"Crowley, beloved, you have been my guide and guard for longer than I ever realized.  You have shown me what it truly means to love unconditionally, for you have always been to me, patient, kind, generous, humble, selfless, forgiving, and  possessing a faith in me that I can only hope to be worthy of.  There is nothing I want more in this world than to have the singular honor of calling you my husband."

 He took from his box a ring of moonlit silver etched in the shape of a feather.  The tip was curled around a deep red ruby and the shaft was inlaid with onyx.  They each slid their rings on to the other's finger, then leaned in for as deep a kiss as the present company would allow.  Everyone was laughing and clapping.

"That was the gayest thing I have ever seen," Adam said.  Pepper shot him a horrified glare.  "What?  Double proposals are peak queer culture!"  That sparked another round of general laughter.  

Crowley stood and helped Aziraphale up as well.  He kept his arm around his fiance(!) as he looked at Anathema."You knew, this entire time, didn't you!"

"It was so hard not to say anything," she wailed.  "You each had almost the exact same plan! And you were both such nervous wrecks over it.  The wedding really is going to just be a formality, you two are already the most married beings I have ever met!" 

They couldn't even deny it. 

For @drawlight‘s 31 days of Ineffables Day 10, Silver and Gold

Thanks to @waywren for the ideas for Warlocks gift to them and Anathema’s gift to Crowley.  For those who don’t recognize it, it’s the painting from the Ineffable edition a description of which can be found here

[mothercareguide]

How do you lose weight in 2 weeks?

A lot of people struggle with losing weight and just can’t find the right path to follow for their weight loss journey. But what if I tell you how to lose 20 pounds in 2 weeks. It almost seems impossible right?

Losing weight not only is going to boost your confidence, but it will also help you stay healthy and make you live longer.

Here are simple tips and tricks on how to lose weight: We all know that our day starts in the morning, but so does your weight loss journey:

1) First thing to do when you wake up is to consume some warm water with lemon juice. It will boost your metabolism and aid in faster weight loss.

2) Eat at least 5 times a day! I know allot of people think that eating fewer meals will help you lose weight, but that is all wrong. If you eat small portions throughout the day, it will help your body to take good nutrients from food and reject bad ones.

3) Another simple trick to lose weight is to drink loads of water every day. And if you don’t like the taste of bare water, you can always squeeze some lemon juice in it. This will also help you get closer to lose 20 pounds.

4) Cut out on the carbs! Your bodies need carbohydrates to survive but only good ones, not chocolate or hamburgers. Fat and grease from these foods sticks to your body and doesn’t leave for a long time. Soon they gather in layers and you start gaining weight.

If you really want to dedicate yourself to weight loss, you can follow these simple ways on how to lose 20 pounds in 2 weeks:

5) Drink apple cider vinegar on an empty stomach. This simple fluid will boost your metabolism and fill your stomach like crazy, you don’t ever need to be afraid of not losing weight ever again.

6) Drink green tea after every meal. This tasty tea will help you in achieving your goal in less than a month. It also has other great nutrients that will help you in maintenance of your health.

7) Run before your first meal. This is very important because it boosts your energy and it is also a more effective way of burning calories.

8) Replace one meal with fruits.

9) Eat healthy carbohydrates. Carbs like nuts or avocado are great for weight loss.

10) Drink water while eating If you drink water while eating a delicious slice of pizza, it is proven that eventually, you’ll get bored of it and stop eating.

11) Don’t stay calm for your metabolism to work at its best, you should be in movement constantly.

12) Make your own food If someone else makes your dinner it is more likely that you are going to eat it all.

13) Stop making excuses Don’t think you can make excuse for eating unhealthy or not exercising. It will all stop you from achieving your goal. Mistakes happen, but you should never stop.

14) Motivation: Lastly, the most important thing is to be motivated through entire weight loss journey. Find some inspirational quotes or pictures to keep you motivated. But remember you, yourself should be your biggest motivation.

15) Avoid fat burners and any kinds of steroids, They might bring you immediate effect but can surely cause you long time consequences.

16) Your breakfast should be heavy, lunch a little bit less and the dinner should be the lightest. Night time is for sleep and because there is no physical activity at rest time, so the dinner should be light.

Related: Here is a free video with a 2 week diet plan to help you lose weight in 2 weeks.

17) Consume oats. They are rich in fiber and favor fat loss.

18) Avoid egg yolks and stuff like butter, ghee, fast foods, etc.

19) Consider exercise, if you go to the gym, you can go for sit-ups, ab crunches, squats, deadlifts, etc. for losing weight, especially your belly fat. And if you are not a student in the gym, you can go for crunches and sit-ups along with the plank exercise, some running, some jumping, etc.

Summarizing all these, the important point to note is that you should try to give at least an hour of exercise daily to lose weight quickly and safely.

Here are some diet and exercise tips to make you stay on track

Diet:

20) Have 1 cheat meal per week. You are not going to gain all weight back if you eat 1 cheat meal per week. It is just going to remind you that there is something waiting for you.

21) Ginger is amazing for weight loss, and you can drink it as an ingredient in your daily cup of tea or even slice it into a fruit salad.

22) Replace snacks with nuts as the are a tasty alternative for all those unhealthy snacks that you are used to eating. They fill you up quickly and have loads of healthy benefits.

23) Don’t starve yourself, if you don’t eat anything for some period of time, your body will go into starvation mode and once you start eating normally you will gain all the weight back again.

Exercise:

24) Cardio has always been known to be the best type of exercise for burning fats and calories. Exercises like running or cycling will show great results in no time.

25) Light weights If you want to tone certain parts of your body, lifting light weights will help you lose weight in places that you want.

26) Don’t overdo yourself This is very important because a lot of exercising in once can lead to muscle pain or even worse. Do as much as you can and stop when you need to.

Now you might be thinking, what are some healthy food items that will help you to lose weight. Many of us might be vegetarians and many, non- vegetarians. So, combining foods for both the category of people, we can prepare a huge list of healthy foods.

These include green vegetables, cruciferous vegetables, fish, chicken breast, beef, beans and legumes, tuna, broccoli, cabbage, cauliflower, almonds, avocados, cottage cheese, etc.

Choose a High Protein diet, Less Fat & Avoid Bad Fats

27) Choose food with high protein content and less fat. There are two types of fats, one being good fat and the other being bad fat. Good fats are monosaturated fats. Their primary source is olive oil. It helps to reduce bad fat in your body.

Good fat also includes polyunsaturated fats found in fish, sunflower oil, nuts and corn. Lastly, good fats include Omega-3 polyunsaturated fats that are found in fishes like salmon or in vegetable oil.

Avoid Bad Fats

28) Avoid bad fats, which include Saturated fats and Trans fat. Saturated fats are found in butter, hard cheese, coconut oil, etc. And Trans fat is found in Dairy products, margarine, etc.

What to Eat to Lose Weight

A lot of people ask the same question: What to eat to lose weight. Some think it’s all about calories, but that is not the case here.

Here is a list of foods you should eat if on a weight loss regime:

29) Fresh fruits: Fresh fruits, especially the ones with loads of water content are great for weight loss as they provide you sugar as well and your body needs it to be fully function.

30) Raw vegetables: Even though some raw vegetables are not as tasty as they taste after being cooked or fried, raw vegetables have all important nutrients that your body needs for its healthy functioning.

31) Nuts: Nuts are the best thing you can eat while on a diet but do not consume nuts excessively.

32) Fish: Fish is a great alternative to meat, and it is way healthier than red meat or bologna.

33) Eggs: There are a lot of diets that include eating even up to 12 eggs a day. But to keep it healthy, one egg a day is probably the best way to go. It has a lot of great benefits and will also help you with weight loss.

34) Cinnamon – If you only put 1 teaspoon of cinnamon in your cup of green tea then you can see a major difference in your weight in less than a month.

35) Honey: Last but not the least, honey. It is a great sugar alternative for your hot beverages or even when you need something sweet. It is healthy and tastes well mixed with cinnamon and ginger. Honey can be used as a substitute for sugar in majorly all delicacies.

Conclusion & Recommendation

Finally, a word of recommendation would include the fact that eat small meals at regular intervals and do not be lethargic in your daily routines. It will not only help in weight loss but, will also make you feel healthy and stress free.

To conclude, diet and exercise do not exist only for people who want to lose weight. These do have a major impact on your overall health and your entire appearance. People who eat healthy and exercise regularly, usually have a healthier life, longer hair, cleaner and glowing skin, longer nails and obviously a much longer life span. Also, since it is proven that people with healthy lifestyle live longer, so it is now your responsibility and job to decide, whether you want to continue living your life as you are living now, or do you want to improve yourself as a person and give your body a chance to shine in its full glow and live longer.

Related: Here is a free video with a 2 week diet plan to help you lose weight in 2 weeks.

[yeschaoticsheepstarlightposts]

31 Simple Wellness Tips for Healthy & Happy Living

Sometimes it can desire maintaining a healthy lifestyle is an awesome challenge that doesn’t fit within the realities of lifestyle. It’s tough to carry down a full-time job, eat well, train for a marathon, make homemade green juice, spend quality time together with your family/partner, and meditate for an hour every day. 😰

Of course, healthy living can incorporate all of those things (if you would like it to), but it doesn’t need to be defined by grandiose displays of health and fitness.

So much of healthy living is basically made from small things we do daily—things that are so small they don’t feel momentous, but that, done consistently over time, add up to supply big results.

Here are 31 tips to measure a healthier, happier lifestyle—all simple, easy things which will be seamlessly incorporated into your daily life:

1. DRINK A GLASS OF WATER very first thing within the MORNING Coffee’s great too, but it’s best to start out your day by re-hydrating with a full glass of water. Hydrating the very first thing within the morning helps to assist digestion, enhance skin health and boost energy.

2. TAKE the steps Taking the steps rather than the elevator may be a simple thanks to getting a touch more physical activity in your lifestyle. It also strengthens and tones your legs and core while you’re at it!

3. MAKE HALF YOUR PLATE VEGGIES A simple hack for healthy eating (and portion control) is to form half your plate veggies at each meal.

4. GET A FITBIT & TRACK YOUR STEPS Using a Fitbit (we just like the Ionic and Versa) to trace your steps is a simple thanks to confirming you’re getting enough physical activity. We aim for 10,000 steps every day, which has significant physical and psychological state benefits. The Fitbit also will remind you to urge 250 steps each hour (another important measure of health—see tip #9!).

5. SWITCH TO NONTOXIC HOUSEHOLD CLEANING PRODUCTS Conventional household cleaning products are filled with harmful chemical ingredients that aren't good for our health. Switching to healthier alternatives (we share an entire list in our Healthy Cleaning Guide) may be a simple thanks to reducing your exposure to environmental toxins in your home.

6. USE NONTOXIC SKINCARE & care PRODUCTS Similar to cleaning products, conventional skincare, and private care products are formulated with toxic ingredients we should always not regularly let absorb into our body’s largest organ. Reduce the toxic burden on your body by switching to nontoxic care and wonder products (see our specific recommendations on deodorant, sunscreen, and green beauty products).

7. TAKE A PROBIOTIC DAILY A daily probiotic can help with digestion, skin health, immunity, psychological state and more. Learn more about the health benefits of probiotics (and all the ways to urge them in your diet), and shop our favorite probiotic here.

8. EAT REAL FOOD Aim to only eat real food that’s made from whole food ingredients you'd have in your own kitchen pantry, or that your grandmother would recognize. (Yup, this rules out most packaged food, sorry!)

9. get up EVERY half-hour WHILE WORKING Reduce the harmful effects of sitting (like at your desk job) by standing up and traveling a touch every half hour.

10. GET SUNLIGHT a day Vitamin D is one of the foremost important nutrients for overall health, and sunlight may be a great source of it. Aim to urge a minimum of half-hour of sunlight each day—preferably within the afternoon, and without sunscreen (read more that here).

11. FILL YOUR HOME WITH HOUSEPLANTS Houseplants help to cleanse your indoor air (sadly, it probably needs it!), they’re pretty, and research even shows they improve mood, creativity, and problem-solving!

12. SWEAT a day Aim to sweat in how each day—whether that’s via running, biking, dancing, hot yoga, or the other physical activity you enjoy.

13. HAVE A DAILY GREEN SMOOTHIE Green smoothies as a snack or simple, on-the-go breakfast are a simple thanks to getting your greens every day. inspect our curated list of healthy (veggie-packed!) smoothie recipes.

14. exerting & BE KIND Enough said!

15. CULTIVATE A POSITIVE MINDSET “The only difference between an honest day and a nasty day is your attitude.” It’s true—mindset is everything! Cultivate a positive mindset by recognizing negative thought patterns and countering them with positive thoughts or affirmations.

16. GET ENOUGH SLEEP Most adults need 7-9 hours of sleep each night. Follow our recommendations on getting quality sleep—things like keeping your bedroom cool in the dark, avoiding blue light after dark, and more.

17. START YOUR DAY WITH A HEALTHY MORNING ROUTINE Start every day with fulfilling activities that set the tone for a way you would like to feel—whether that’s inspired, relaxed, productive, or something else. inspect our list of ideas for your healthy morning routine.

18. EAT THE RAINBOW Aim to eat all the colors of the rainbow every day. (Natural colors only, no Skittles!) Get our free fillable/printable Eat the Rainbow daily & weekly tracker to assist keep track!

19. FLOSS YOUR TEETH Floss your teeth daily permanently dental health and overall health. Not only does flossing daily protect your teeth and gums, but good dental health is additionally important for immunity and heart health.

20. SPEND TIME ALONE Spending regular time alone helps to urge you to understand yourself and sign up with how you’re doing and what you would like, so you'll live your most intentional life. Some people enjoying hiking, going for a walk or run, meditating, or maybe sunbathing as a healthy source of alone time.

21. DO belongings you ENJOY This often gets overlooked as an important element of healthy living—doing things every day that you simply enjoy! Whether that’s exercise, baking, crafting, reading a book or watching TV, reserve time every day to spend doing activities you personally enjoy.

22. CHOOSE ORGANIC FOODS WHEN POSSIBLE There is a gazillion health, environmental and social reasons to settle on organic foods, so we’ll let that more detailed post do the talking and just remind you to settle on organic foods whenever possible.

23. A TEASPOON OF APPLE vinegar KEEPS THE DOCTOR AWAY Apple vinegar cures everything (well… almost everything!). A teaspoon of apple vinegar during a glass of water helps aid digestion, relieve bloat, boost immunity, regulate blood glucose levels and more.

24. SMILE OFTEN Smiling actually boosts your physical and psychological state, so smile as often as you'll throughout the day!

25. WORK ON OVERCOMING YOUR FEARS Fears hold us back and keep us from living life as our greatest selves. Acknowledge your fears and take steps to beat them. (One example of this is often overcoming your fear of speechmaking to open new doors in your career and private life.)

26. USE A YOGA BALL AS A DESK CHAIR Save your back/shoulders/neck and strengthen your core by employing a yoga ball as a desk chair.

27. MANAGE STRESS WITH SELF-CARE ACTIVITIES Chronic stress is detrimental to both your physical and psychological state. Get to understand your stress triggers and releases (the things which will help calm you when you’re stressed) so you'll proactively deal with stress and maintain healthy levels.

28. INTERMITTENT FASTING CAN PROMOTE WEIGHT LOSS We’re not really into dieting (restrictions are not any fun!), but intermittent fasting is more of an eating pattern than a diet. it's several notable health benefits and may help speed metabolism to market weight loss.

29. DRINK A GLASS OF WATER AFTER EVERY alcohol A glass of water after every alcohol helps to detoxify the alcohol from your body, also as slow your alcohol consumption and keep you hydrated (a key think about hangover prevention!).

30. PRACTICE GRATITUDE Practice gratitude each day—this might be once you awaken, before bed, or during your lunch break at work. Here are our favorite tips for practicing more gratitude in your lifestyle, plus a rundown of the physical and psychological state benefits of practicing gratitude regularly.

31. A WALK around the BLOCK is best THAN NO WALK in the least When it involves a healthy lifestyle, doing just a touch bit is best than doing nothing in the least. If you would like to travel on a walk but don’t have time for your usual hour-long walk, take a brief walk around the block. A 5-minute walk is best than no walk at all!

And remember: • You don’t need to do everything, and you don’t need to roll in the hay all directly. • You’re more likely to try to belongings you actually enjoy.

So, the note of which of those healthy living tips sounds most enjoyable to you and begin there!

[vickijones]

Complete Guide to Weight Loss

From a glance, weight loss is simple. Eat less and move more. But it’s actually a lot more complex than that. First of all, I would like to say that weight loss is 70% diet and 30% exercise. You can work out for 60 minutes each day, but if you still eat like shit, you will not lose weight. On the other hand, if you don’t exercise at all and eat less, you will lose weight. But to maximize the full potential of your weight loss, and to gain health, fitness, and self confidence, you should incorporate both. Think of it as a lifestyle change. This isn’t some 3-month crash diet so you can fit into the dress for prom, only to regain the weight in a matter of weeks. You want to create healthy habits you can have for LIFE.

I’m not going to lie: weight loss is hard. It’s probably one of the hardest things you’ll ever do in your life. Which is why if you have a set-back, you have to keep on pushing. You’ll laugh, cry, and will want to give up at times, but I guarantee end result will be worth all the effort.

Setting realistic goals Calories Diet Healthy foods list Exercise Bingeing Staying motivated Weighing yourself Plateau Targeting fat loss Why do it the healthy way? Anything else?

Setting realistic goals You are way more likely to succeed in weight loss if you set realistic goals. A perfectly healthy rate of weight loss is 1-3 pounds a week. The heavier you are when you begin, the more weight you’ll lose. Anything more than 3 pounds a week without medical supervision means that you are probably losing muscle mass as well. So no, losing 50 pounds in a month is probably not an attainable goal. Instead of thinking “Oh my god I have to lose 30 pounds in 4 months how am I ever going to start!”, divide up your goal into mini ones. Aim for 5-10 pounds a month, and soon it will seem less daunting. Make sure your ultimate goal weight is also something that you body can reach. For example, if you’re 5'8’’ with a large frame, you’ll probably never be 100 pounds unless you resort to unhealthy methods. Your health is more important than how thin you are!

Calories One pound of fat is 3500 calories. You can eat a certain amount of calories a day without gaining any weight, and this is called the recommended daily intake. Use this to calculate your RDI (it’s the maintenance one). To lose weight, you have to create a calorie deficit. Let’s say your RDI is 2000 calories a day. If you eat 500 calories less per day, that adds up to 3500 calories less in the whole entire week, which means one pound of weight loss! If you consume 1000 calories less a day (which I don’t recommend unless your RDI is 2200+), that means 7000-calorie deficit throughout the week, which equates to 2 pounds lost. Depending on your current weight and exercise level, you should aim to eat around 250-750 calories below your RDI each day. Never eat below 1000-1200 calories because you won’t be getting the adequate nutrition that you need, you’ll lose your energy, and your metabolism will start slowing down. You can burn calories from exercise too! I’ll go more into that later. On days where you exercise, eat slightly more to replenish the energy you lose from exercise. Should you count calories while losing weight? That’s a question I get a lot. I used to count calories religiously, but I found that it didn’t work for me. Try counting calories for 2 weeks. If it’s something you like, continue with it. If you don’t like it, stop. This way you will know what a 1200, 1500, or 1800 (etc.) calorie day looks like. This site is great for figuring out how much weight you’ll lose depending on your starting weight, exercise, and caloric intake. It’s pretty accurate. Myfitnesspal is a great site if you want to count calories. It has every single food imaginable and a lot of exercises. It’s also an app! It calculates how many calories you need to eat and how much you need to burn from exercise to reach your goal weight. It’s customized to your height, age, gender, and weight.

Diet The following are some great tips I found while I was losing weight. You can use as many as you like. The bolded ones are the most important 1. Cut out junk/processed food as much as you can. 2. Drink 8 cups of water a day. Water flushes out toxins and keeps you full. 3. No liquid calories! Or cut them down as much as possible. They add up so much without being filling. Water and tea are your new best friends. 4. Eat in moderation. If you want that cookie, have ONE and be done with it. If you eliminate all your favorite foods, you will be more likely to lose self-control and binge. 5. Are you at a restaurant and don’t know how to eat healthy? Here are some good tips. 6. Whole grains instead of white/enriched grains. Why? Because they don’t have the fibre and nutrients completely stripped from them. Fibre fills you up a lot! 7. Eat LOTS of fruits and vegetables. They are full of nutrition and very calorie light. 8. Eat protein. Protein is the most filling of all the macronutrients (carbs, fat, protein). Good sources of protein are chicken, turkey, beef, fish, eggs, legumes, and nuts. Google for more! 9. Eat slowly. It takes several minutes for the feeling of being full to reach your brain. 10. DO NOT EAT IF YOU’RE NOT HUNGRY. Do not ever feel like you’re obligated to eat anything. 11. Use a smaller plate. It gives the illusion that you’re eating more food. 12. Measure out what you’re eating. You don’t have to do it every single time you eat something, but do it once so you have an idea of what a serving size actually is. For example, chances are you’re pouring more than a recommended serving of one cup of cereal. 13. Limit, if not eliminate all “extras” like butter, mayonnaise, ketchup, dressing, added sugar, added oil, etc. 14. Eat breakfast! There have been so many studies done that show that people who eat breakfast lose more weight. It kickstarts your metabolism for the day and you’re less likely to binge later. 15. Don’t eat mindlessly while watching the TV, on the computer, or doing other activity. Be very aware of what you eat. 16. Keep a food journal so you can be accountable. 17. Don’t eat out of a bottomless bag. Scoop one serving into a bowl and eat from that. 18. WHATEVER YOU DO, DON’T STARVE YOURSELF. Your body will not live on 200 calories a day just because you told it to. There are so many adverse psychological and physical effects of starvation. You will be more likely to be depressed, get an eating disorder,  lose your health, and develop unhealthy habits for the rest of your life. Your body needs energy (food) to survive. Don’t think of food as something you need to eliminate. Food is just food. It’s not your friend, nor is it your enemy.

Healthy Food List Whole grains- bread, pasta, tortillas, wraps, oatmeal Meat- skinless chicken and turkey, fish, lean beef, shrimp, seafood, eggs Vegetables- every single vegetable. I especially like spinach, lettuce, broccoli, asparagus, cucumber, squash, celery, legumes, nuts (in moderation because they’re high calorie despite their nutritional benefits) and sweet potatoes Fruits- every single fruit. I especially like bananas, apples, strawberries, tomatoes, peppers, raspberries, watermelon, and peaches. Dairy – skim milk, light cheese, yogurt Fat - Nuts, tuna, avocado

Exercise It is best to exercise at least 4 times a week for at least 30 minutes each time to lose weight. Cardio exercise is what burns fat (anything that gets your heart rate up) and burns calories. That’s where you can subtract calories from your daily intake. Here’s a calories burned calculator. The most effective cardio workouts are running, biking, dancing, and swimming (just to name a few). Aim for at least 15 minutes of cardio each time you work out. You should also do some strength training. This can be lifting weights, doing crunches, lunges, squats, pushups, bicep curls… (google for more workouts). Though they burn less calories, they do build muscle. This is important because one pound of muscle takes up less space than one pound of fat, giving the illusion of even more weight loss! Plus muscle burns more calories than fat when you’re sitting still. And muscles will eliminate the skinny-flabby look. People who exercise burn more calories simply existing than people who don’t. In essence, working out burns calories, which increases your standing metabolism, burning more calories! SO GET OFF YOUR BUM AND MOVE. If you have time to tumblr you have time to work out! Remember the times I give are the bare MINIMUM. What I find most effective is 30+ minutes of cardio and 30+ minutes of strength training in one workout, 5 times a week.

Bingeing So you’ve just binged. What now? First you have to accept that what’s in the past is done. You ate the extra food and now you feel guilty. Let go of the guilt! There is no point in worrying about things you can’t change. 1. Do not purge. This creates a terrible cycle of bingeing/purging and can lead to an eating disorder. Purging is also extremely unhealthy towards your body, causing stomach ulcers, tooth decay, esophagus problems, and a lot more. 2. Do not starve yourself. This also creates a cycle of bingeing/starvation. Remember, just because you eat significantly less the next day does not make it “okay” for you to binge! 3. Eat as healthy as you can. Your body will be in need of nutrients after you binge on unhealthy food. Consume fruits and vegetables because they won’t bloat you as much as carbs. Resume your regular eating pattern! 4. Exercise the next day. You don’t need to overdo it with exercise either, just do some cardio to speed your metabolism up. (Nothing too extreme, remember resume your regular lifestyle) 5. After a binge you can gain anywhere from 1lb-10lbs. Most of this is probably just water weight! Carbs and salty foods make your body retain a lot of water. One pound of fat is 3500 calories, and unless you ate 5000+ calories the day before, you didn’t actually gain a pound! 6. Drink water. As odd as it seems, the more water you drink, the more water weight you’ll lose. 7. Recognize why you binged. Was it because you were sad? Stressed? Bored? Socializing? Once you start identifying these factors you can go towards solving the root problem of the binge. 8. Forgive yourself. Recognize that it’s okay to make mistakes and that you’re just human. Will one binge really matter in the scope of things? No. As long as you don’t make bingeing a habit, the weight will come off in no time. How to avoid binges   1. Eat enough on a day to day basis. Make sure you’re not restricting your calories too much. Your body will start thinking that it’s in a period of starvation and will do ANYTHING it can to get extra food. 2. Don’t cut off entire food groups/your favourite foods completely. The more forbidden something is, the more you’ll crave it. 3. This goes hand in hand with the previous rule. If you crave a piece of chocolate, have it! A lot of times people will think, “Oh I really want chocolate. But that’ll ruin my diet! So I’ll just have a healthy granola bar… wow I’m still not satisfied. Maybe I’ll have another granola bar. But it’s not sweet enough! I think I’ll have some cereal with that too. And some milk. And some more sugary cereal.” And before they know it, they’ll have consumed MUCH more than if they had just had the piece of chocolate in the first place and squashed that craving! And most people end up having the food they craved by the end of their binge anyway. 4. Avoid emotions that trigger your binge. Call a friend, go for a walk, have a bath… do something that occupies your mind when you feel like bingeing!

Staying Motivated Sometimes you’ll want to skip a workout or you’ll want to eat a whole entire pizza. Weight loss is hard. Whenever I lost motivation, I thought of all the reasons why I wanted to lose weight. Create your own list of reasons why you’d like to lose weight and remind yourself of them often. When you’re about to veer off track, just think of how absolutely healthy, slim, fit, and awesome you’ll be once you reach your ultimate goal weight. (Note: these reasons should be motivated by something within yourself like to get healthier, not to impress your friends. It’s much easier to lose motivation when you’re losing weight to prove something to someone else instead of finding happiness for yourself). Also, awarding yourself for reaching mini-goals is another great way of motivation (clothes, photoshoot, trip, concert, etc). Have a support group. Studies have shown that people who lose weight with others are more successful than people who don’t. If your family and friends aren’t supportive of your weight loss, that’s where tumblr comes in! You can also join a fitness class (yoga, dance, swimming, karate, wall climbing… what have you ALWAYS wanted to do?) so you have to work out. If you have some extra cash, invest in a gym membership as well. Or maybe even get a personal trainer? Don’t give up if you screw up: you will regret it. A slip up is minor in the whole picture of things. Of course there’s going to be failure, but you have to get back up and keep fighting. It’s hard, but the end effort IS worth it. Years from now, will you be healthy and slim or will you have given up and fallen back into your old unhealthy ways? It’s your choice.

Weighing Yourself It’s best to weigh yourself once a week, but once a day is okay too. Seriously, don’t weigh yourself once every few hours. Weight fluctuations of up to 10lbs throughout the day/week are very normal! Your weight will fluctuate due to your period, water retention from excess carbs/salt, last time you ate, time of day, last time you pooped/peed, being sick, exercise, muscle gain, and so many other factors. You’re less likely to lose motivation when you focus on the overall trend in weight loss, not the individual weigh ins.

Plateau Hitting a plateau sucks. It happens to almost everyone when they lose weight. To combat/avoid it, you have to keep your exercise and diet varied. If you get good at one exercise, your body begins to adapt to it and you no longer burn as many calories. Try lengthening the time of your workouts or the intensity of them. Or try a new exercise altogether! For food, you can try calorie cycling, which is basically where you eat different amounts of calories a day, but the weekly average is still the same. It’s supposed to trick your body’s metabolism. I’ve never tried it so I can’t attest to its usefulness but it’s worked for other people. Also try eating new foods! And varying the amount of food you have for breakfast/lunch/dinner. Jillian Michaels (who is a fabulous fitness guru, if you haven’t heard of her) advises for people to increase the calories they’re eating and take rest from working out for a few days to break plateaus. This reminds tells the body “Oh hey you’re not actually starving so you can lose some fat!” I know it sounds counterintuitive but that’s how I broke through my plateau. It’s worked for a lot of other people too. You may also be at a point where your body no longer wants to lose weight and it’s doing all it can to keep onto the necessary fat. Yes, fat is necessary for your survival. Keep your goals realistic. You may also be eating too much. 1700 calories a day may have made you lose weight when you were 200 pounds, but it won’t create a big deficit when you’re at 130 pounds. Try eating a bit less, but don’t starve yourself. Make sure you’re not sneaking calories in by adding extra pats of butter, too much salad dressing, underestimating portion sizes, etc.

Targeting Fat Loss It is impossible to target fat loss. You can’t decide to lose weight only from your stomach. It is your genetics that determines where the weight comes off first. A combination of cardio and healthy eating will lead to overall fat loss. Strength training will tone the area up though, making it tighter!

Why do it the healthy way? The healthy way is slow, hard, and painful. You could always just starve yourself and get the same results faster. But you know what? If you lose weight that way, you risk losing your physical and psychological health, self-confidence, relationships, and happiness too. Love your body, treat it right, and the weight will come off. It’s as simple as that.

Source

[puppyexpressions]

7 Surprising Ways To Help Your Pet Lose Weight (And Why It's Important)

According to the latest veterinary surveys, over half our nation’s dogs and cats are overweight. This means almost 80 million pets are at risk for developing crippling arthritis, debilitating diabetes, catastrophic kidney and heart disease, high blood pressure and many forms of cancer.

How can you slim down your super-sized pet, keep them fit and reduce their risk of developing many serious diseases? The answer may be easier than you think. Try these seven tips to trim excess pounds from your pet and keep them trim. 1. Calculate Calories

If you don’t know how many calories your pet needs each day, you don’t know how much to feed. And don’t think you can trust the bag; feeding guides are formulated for adult, un-spayed or un-neutered active dogs and cats. That means if you have an older, spayed or neutered indoor lap potato you’re probably feeding 20% to 30% too much if you follow the food’s instructions. 

Instead, ask your veterinarian to calculate the proper number of calories your pet needs each day. Another good starting point is to use this formula: Divide your pet’s weight by 2.2. Multiply this figure times 30. Add 70 and you’ve got a general idea of how many calories you should be feeding a typical inactive, indoor spayed or neutered dog or cat weighing between 6 and 60 pounds. ** [(pet’s weight in lbs/2.2) x 30] +70 ** Of course, each pet’s metabolism is different so be sure to consult your veterinarian before starting a diet. 2. Measure Meals

A pet parent’s single greatest tool in the fight against excess weight is a measuring cup. Too many pet owners simply fill the bowl or “guesstimate” how much they’re feeding. Even worse, some pets, especially cats, are fed an “all-day buffet” that results from the “just keep the bowl full” feeding method. The Association for Pet Obesity Prevention has done studies to show that feeding as few as 10 extra tiny kibbles of food per day can add up to a pound of weight gain per year in indoor cats and small dogs. After you calculate how many calories your pet needs, determine how much food you should feed each meal – and measure it. 3. Tactical Treating

First off, I’m not anti-treats. I am anti-junk treats. If you’re going to give your pets extra goodies, make ‘em count. Too many pet treats are what I call “calorie grenades” laden with sugar and fat blowing up our pet’s waistlines and destroying their health. Choose low-calorie, no-sugar goodies that provide a health benefit. 

I like single ingredient treats such as sweet potato, salmon, and blueberry bites or functional treats that provide a bonus such as helping to keep teeth clean or promote mobility. Whatever treats you give, be sure to count those additional calories.  Many pet owners feed the proper amount of food but sabotage their efforts by adding one or two snacks throughout the day. As few as 30 extra calories per day means your pet gains over three pounds in a year.

Better yet, dogs don’t do division. Break treats into peewee pieces and divvy them out whenever your pet earns it. Be cautious of “guilt-treating” – the practice of giving your pet a treat because you feel guilty leaving them home alone. Instead, use treats only as a reward for good behavior. Pets (and people) need to learn to earn extra goodies. 4. Vital Veggies

As an alternative to highly-processed store-bought treats, try offering baby carrots, green beans, celery, broccoli, cucumbers, sliced apples and bananas or ice cubes. These naturally nutritious tasty tidbits are a healthy option for many dogs. Be sure not to feed dogs a full apple or banana, as they have high sugar content. For cats, try a flake of salmon or tuna when you’re feeling generous. While you’re at it, put down the potato chips and share a carrot with your pooch. You’ll both be healthier for it. 5. Hustle for Health

When it comes to living a long, pain-and disease-free life, research proves our most powerful partner is daily exercise. Speaking of partners, anyone with a dog has a built-in, no-excuse exercise buddy. For dogs, as little as 20 to 30-minutes of brisk walking is all it takes to boost immune function, improve cardiovascular health and reduce many behavioral problems. For cats, try playing with a laser pointer, remote-controlled toy or ball of paper for 5 to 15 minutes each day. Do yourself and your dog a favor and commit to daily walks, rain or shine. The health benefits of walking extend to both ends of the leash. 6. Smart Supplements

A couple of supplements may help keep your pet (and you) fit and trim.  Almost every dog, cat and person can benefit from taking a daily omega-3 fatty acid supplement. These powerful fish oils pack a potent anti-oxidant punch that has been proven to help prevent and treat numerous diseases. In addition, they may help ease achy joints and perhaps encourage weight loss. L-carnitine has been shown to aid weight loss and promote lean muscle mass in some studies. I’ve been prescribing (and taking) l-carnitine for over 13 years and been impressed with the results. Ask your veterinarian if either (or both) of these supplements make sense for your pet’s condition and which ones are good quality.

7. Cut Down the Carbs

Most dogs and cats don’t need a high-carbohydrate diet. Yet that’s exactly what most of us feed our pets. Many diets contain 60% or more carbohydrates when you analyze the food label. I suggest diets that have balanced protein and carbohydrates. As a general rule, I recommend trying a higher protein / low carb diet first for weight loss in my patients. Be sure to check with your veterinarian before making any diet changes. Pets with certain conditions, such as kidney failure, may do better on a different type of diet. It’s the responsibility of each of us to help our pets maintain a healthy weight. Just as you’d never walk your dog without a collar and leash or allow them to eat only pizza and ice cream (which many dogs would LOVE!), it’s up to pet owners to feed healthy, nutritious foods and treats and exercise daily. By using these seven simple suggestions, you’ll be on your way to your pet’s best – and healthiest – year yet!

[breezyyazzy-blog]

20 Quick Daily Health And Wellness Tips

Here are 20 of the most effective everyday wellness tips I can provide you. These fast health ideas will be superb daily wellness ideas for ladies and also men alike, and they will aid you with your health, physical fitness, diet plan, as well as weight management. 

These foods are also great for your skin and in combination with a good face cream and face exercises you can benefit from a beautiful glow and reduce wrinkles. As this article is titled 20 quick daily health and wellness tips I’m not going to go in to detail about facial exercises here. If you want to learn more about face yoga exercises I recommend a excellent book tiled ‘Facelift without surgery’ by Wendy Wilken .... you can read the review here.

1. Go Spicy

I like zesty foods, and they are confirmed to be excellent for wellness and weight-loss. Thanks to the capsaicin and also the anti-oxidants in spicy foods, they ll increase your internal temperature and also increase your circulation. They also release endorphins making you really feel much better.

2. Drink Tea

Coffee emphasizes your adrenal glands and also it really isn t all that fantastic for you. Good quality eco-friendly tea offers you a milder kick, yet it lasts a lot longer than coffee and also it s much less irritating for your nerves. Bonus offer: It accelerates your metabolic rate as well as burns fat.

3. Use Menthol

Muscular tissues really feeling sore, or your head giving you problems? Massage a little bit of menthol cream (such as Tiger Balm or Vicks VapoRub) right into your achy components, as well as you ll feel a lot better!

4. Add Ginger Liberally

This is one of my favored ingredients, and it produces one of the best daily health and wellness ideas too! Strong ginger tea kills aching throats, eliminates congestion, and it will offer you the kick you have to wake up when you re tired.

5. Change Your Sneaks

That old set of footwear is most likely worn, as well as you d be amazed by exactly how wonderful you ll feel when you get a brand-new set of footwear. The added padding will certainly be fantastic for your feet, as well as you ll have lots a lot more energy when you stroll or run.

6. Do Puzzles

I love challenges, and they help to keep my mind sharp. I do my problems as a break in my job day, and it helps to relax me while keeping both my hands and also mind inhabited. Why are they so excellent? Doing puzzles and also other mental-oriented tasks will ward off Alzheimer s and maintain you sharp for several years ahead.

7. Smell an Apple

I have in fact attempted this set, and also it functions! If you re starving, get a healthy and balanced apple and also hold it approximately your nose. Take a lots or so deep breaths, and get back to function. Your hunger pangs will be gone!

8. Eat Periodontal

Sugarless gum is a major part of my day, as it assists me to focus on what I m doing. It s low in sugar and also calories, and it maintains my mind zeroed in on my writing. As a bonus offer, it maintains me from getting hungry also!

9. Go down a Yolk

Desire a fast treat to lug you over till lunch time? Prepare one complete cost-free range egg and one egg white, conserving the other yolk for food preparation or baking. The egg/egg white combo will provide you less compared to 100 calories, however it will certainly be a delicious treat to maintain you from being hungry.

10. Stretch

Bored while viewing TELEVISION? Rest on your living room floor and also do some stretches. You ll find that working your body will certainly aid your mind concentrate on just what you re doing, and also occupying your mind will aid you to extend without trembling at the discomfort of aiming to do the splits or a back-bend.

11. Bounce

Yoga balls shake my globe, and also you should have one at the office or in your home. Just sit while you play a video game or see TELEVISION, as well as bounce. It s tons of enjoyable, as well as okay workout either.

12. Run to Workout

I make certain my gym as well as karate workshop are just far sufficient away that I could run or cycle to course. It offers me a great workout before my actual workout, as well as it s a few hundred additional calories melted.

13. Consume alcohol Probiotics

I ve added Yakult beverages to my morning meal, and also they make digestion a lot easier for me first point in the morning. I ve had less belly problems since I ve started consuming alcohol the tasty beverages.

10. Stretch

Tired while seeing TELEVISION? Sit on your living-room flooring as well as do some stretches. You ll locate that functioning your body will certainly help your mind focus on just what you re doing, and also inhabiting your mind will certainly assist you to extend without flinching at the pain of aiming to do the splits or a back-bend.

11. Bounce

Yoga exercise rounds rock my globe, and also you must have one at the office or in the house. Just rest while you play a video game or see TELEVISION, and also bounce. It s lots of fun, and also not bad exercise either.

12. Go to Exercise

I make sure my health club and karate workshop are simply much enough away that I could run or cycle to course. It provides me a fantastic workout prior to my actual workout, and it s a few hundred extra calories shed.

13. Drink Probiotics

I ve included Yakult drinks to my breakfast, as well as they make food digestion much easier for me very first point in the early morning. I ve had fewer tummy issues because I ve begun drinking the yummy beverages.

14. Include Lavender

Should kick back after a stressful day at the workplace? Sit in the bathroom, and include a few drops of lavender essential oil into the water. The aroma will relax you, and also you ll feel a lot far better once you appear ready for a great long nap.

15. Power Nap

Simply 20 mins a day is all you require, and it s among my ideal day-to-day health and wellness tips. Take a power nap as well as in 20 minutes you ll be completely perked up as well as prepared to get back to function.

16. Slice Avocado

Avocados have lots of wellness benefits and also including them to your dishes will certainly aid you get a whole lot more Vitamin E as well as healthy and balanced fats.

17. Set a Water Goal

You know you should drink more water, so make it a goal to drink a bit much more every day. Consume alcohol a mug or 2 every hour on the hour, or have a water bottle at your desk that you clear out whenever you remember it. Starting the day with a huge glass of water as well as fresh lemon juice is specifically stimulating.

18. Drink Cranberry Juice

Cranberries are packed with Vitamin C, which will certainly clear out your body and also boost your body immune system. See to it the juice is unsweetened, and also take pleasure in that appetizing goodness as it offers you the wellness kick you need.

19. Have a Mint

Stomach causing you problems after a square meal? Have a pepper mint to help calm your tummy, or consume alcohol a glass of mint tea. You could bid farewell to heartburn or indigestion.

20. Go out

Invest more time in the sunlight, a minimum of 30 minutes a day. Your body requires much more Vitamin D, and also it obtains it from the UV rays of the sunlight. Don t wear sunscreen, but just invest adequate time in the sun to get a small amount of color without full-on burning.

These everyday wellness tips are basic and also simple to contribute to your daily life, and they ll maintain you very pleased and also healthy!

[giarc357]

"Cannabis Edible Dosage Chart: A Guide for Beginners

By M. Carroll on September 10, 2021Cannabis 101

There’s really only one thing you need to know about edibles. And, that’s how they metabolize.

Once you understand how your systems process cannabis edibles, you can appreciate the importance of getting the dosage right.

Metabolizing cannabis edibles

The THCA in cannabis needs to go through decarboxylation before it becomes THC, the cannabinoid with psychoactive effects. When you smoke, the burning process triggers the decarboxylation. When you cook cannabis, you make the same thing happen.

Smoked cannabis is processed through the lungs. As it leaches from the lungs into the bloodstream, it reaches the brain and Endocannabinoid System almost immediately.

But, when you digest cannabis edibles, it goes to your stomach, not your lungs. In your stomach, the cannabis processes like anything else in the stomach. The digestive system breaks it down into carbs and sugars as well as the THC.

The intestinal lining absorbs the THC and sends it to the liver for processing THC into 11-Hydroxy-THC, a high potency THC. Researchers believe but have not proven that this metabolite crosses the body-brain barrier quickly.

What you should notice, it that the digestion/liver process takes more time than the lung process. So, your first dosing challenge is to understand that cannabis edibles take longer to deliver their effects.

A guide for beginners:

1. Patience! Patience! When cannabis edibles are tasty, it’s tempting to have more than just one, especially when they are little gummy bears or berries. Why not pop a handful at once?

The fact is that you will suffer from taking too much too soon. You can easily overdose on edibles if you lack the discipline. It could take 30 minutes to two hours for cannabis edibles to kick in, so you must plan on the process.

Your body fat and personal metabolic rate run the show, so until you have some experience, you want to take a piece and wait for it to deliver before you think of a second treat. The payoff is that the effect last longer.

2. Consider your diet. The cannabis edibles are not likely alone in your digestive process. You must consider what else you have eaten. Fatty foods will slow the process and an empty stomach will accelerate it.

A bigger concern is how much alcohol you have in your system. Trying an edible for dessert after a beer or wine loaded dinner will complicate the digestion. The alcohol will increase the THC concentration significantly.

Before you dose, consider how much you’ve eaten and what you’ve had to drink. An empty stomach means your edible may kick in more swiftly, and if this is the case, maybe think about starting with half a dose.

So, empty stomach or alcohol-flooded, you should try a smaller dose or piece. A modest dose for beginners might be 1-2.5mg of THC (plus CBD).

3. Follow the directions. The industry is not quite there yet, but legalization is pressing manufacturers to develop standardized testing and labeling. Good, clear, and informative labeling will help users control their consumption and self-discipline.

Those labels will show a “standard dose” of 10mg. But, if you are a novice or have experienced low tolerance, you should divide that 10mg into mini-doses. There’s always room for another mini-dose once you feel the effects of the first one.

So, you must read those labels which will identify the dose as 5, 10, 20, 40, 80, or 100 milligrams. Those numbers should help you schedule your intake and experience until you know what you are doing. You do not want to gobble up the cannabis candies as if they were M&Ms.

This dosage chart makes slight modifications in text to the one created by Healer.com.

Dose

Expectation

Who for?

 

 

 

1-2.5mg THC

Mild relief of medical symptoms

Improved focus/creativity

First-time consumers

Microdosers

 

 

 

2.5-15mg THC

Stronger symptom relief

Euphoria

Impaired coordination and perception

Persistent medical problems

Restless sleepers

Socializers

 

 

 

15-30mg THC

Strong euphoria

Unwanted negative effects

Impaired coordination and perception

Experienced consumers

Patients with tolerance

Insomniacs

 

 

 

30-50mg THC

Very strong euphoria

Strongly impaired coordination and perception

Patients with poor GI absorption

Users with high THC tolerance

 

 

 

50-100mg THC

Extreme side effects

Serious impairment

Experienced THC users only

Patients with conditions needy potent dosage

 

4. Remember the CBD. Good labeling should identify the CBD content and its ratio with the THC. Edibles can be a great and convenient source of the medical benefits of CBD. For many medical patients, the edibles are much preferred to smoking.

It offsets the high potency and negative effects of THC to successfully treat anxiety, pain, and scores of other medical conditions. So, a CBD: THC ratio of 1: 1 suggests an ideal balance, but you still must avoid overdosing.

If the CBD: THC ratio favors the THC, you invite unwanted intoxicating effects and you reduce the desired medical effects. But, if it maintains a 4: 1 CBD dominance, you should realize the experience you want.

5. Newcomer tips:

• Lozenges, gummies, mints, oils, and troches all dissolve in your mouth. They begin the process by absorption in the mouth lining and tongue.

• Adding a fresh piece of apple or orange after consuming an edible can expedite its effects.

• When eating cannabis edibles, you should let them break down in your mouth a bit before swallowing.

• Caregivers for seriously ill patients must watch the administration and effects of the treatments.

• It’s necessary to remain hydrated while consuming and after consuming cannabis edibles.

Cannabis edibles and you

The problem for beginners (and thereafter) is that cannabis edibles are so darned good. Still, you must discipline your intake and watch the results. Finally, beginners should not consume edibles without someone watching. Until you know what you are doing and are experiencing the benefits you want, you should not use alone.

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HOW TO REDUCE FOOD WASTE + BEST ZERO-WASTE RECIPES 1. Store Food Properly This is an essential first step to reducing food waste at home. Refrigerators have different temperatures in different spots and because of this, some places are better to store your produce than others. As well, some things are better stored outside the fridge for maximum freshness. Storing food properly will help your food remain fresh and last longer, which means you’re not going to end up with mouldy berries or limp carrots. For non-produce foods, here are some quick tips to reduce food waste: - Store nuts and seeds in the fridge or freezer so they don’t go rancid - Store omega-3 oils in the fridge to preserve freshness - Store nut and seed flours in the fridge - Keep grains and beans/legumes in clean, sealed containers - Place meat in the bottom drawer of the fridge, where it won’t potentially leak onto other foods - Freeze homemade nut milks and remove as you need them (homemade dairy-free milk can go rancid after only a couple of days) - Keep eggs in the main part of the refrigerator, rather than in the door 2. Organize Your Fridge and Pantry Take stock of your fridge and culinary nutrition pantry on a regular basis so you know what you have (so you don’t purchase duplicate items), as well as what needs to be used sooner rather than later. Clean your fridge regularly, as dirt, residues and shrivelled stems can affect the freshness of new items. 3. Shop with a Plan How many times have you been enticed by a bright, fragrant fruit or vegetable and ended up tossing it because you could never figure out what to do with it? Plan your meals, make a list and take it with you to the grocery store or market. If you’d like to leave some room for what’s locally available, you can make a skeletal menu plan that allows for variation, for example ‘hummus with vegetable of choice’ or ‘salmon patties with whatever dark leafy greens look the freshest’. 4. Buy Local Purchase food that is in season and grown close to where you live. This is going to be cheaper and you’ll end up with less waste because food will be fresher, having travelled fewer days to get to your plate. If you shop at local farmers’ markets, items are often picked the day before or even the morning of market day, which means they will last longer in your fridge if stored properly. 5. Buy What You Need If there is a sale on tomatoes, will you be able to eat all of them before they go off? Or prep and cook them into something that can be stored and frozen for later? Bulk shopping is only cost-effective and convenient if you actually end up using everything you buy. If you find that you’re throwing out food, even if it’s a small-ish amount, you’re losing cash. 6. Assess Best Before Dates Very few foods have a true expiry date. Most labels will have a ‘best before’; this indicates the date after which a food may lose its freshness, nutritional value, or taste. You may also see voluntary terms like: - ‘prepared on’ - ‘use by’ - ‘freeze by’ - ‘sell by’ You can learn more about date labelling here, and begin to use your senses – sight, taste, smell, touch – to assess your foods. 7. Be Smart When Buying in Bulk A good deal is only a good deal if you’ll end up eating what you buy. Of course, there are certain times of the year when you’ll want to take advantage of an abundance of produce (oh hi berries and tomatoes), so make a plan to ensure you can enjoy your bounty without excess waste. 8. Creatively Repurpose Leftovers We have no problems with leftovers and will happily eat bowls of chilli or creamy pumpkin noodles for three lunches in a row. If you’re not into leftovers, think of ways you can creatively repurpose and reuse leftover food, such as creating a recipe-free dinner bowl, using leftover turkey in pot pie, crumbling a burger over a salad, or shoving chilli into a taco with salsa and guac. 9. Start a Cooking Cooperative Enjoy the benefits of healthy meals with less cooking by starting a neighbourhood cooking cooperative. When cooking, you can reduce food waste by only buying what you need to make your recipe contribution for the week, then make a plan to consume what you collect on sharing day. 10. Explore ‘Root to Stem’ and ‘Nose to Tail’ Cooking Animal production and consumption can be even more wasteful, as we view certain parts of the animal as ‘good’ to eat while other parts are ‘gross’. Many other cultures around the world use all parts of the animal and this not only reduces food waste, but adds nutrition and flavour. 11. Save Almond Pulp When whipping up batches of homemade nut or seed milk, save the pulp in the freezer. When you’ve got a full jar, make a variety of almond pulp recipes. 12. Use Broccoli Stems/Stalks Yep, they taste like broccoli too! Save them for stock, or chop them up for soups, stews or as a side dish. If you’re blending your stalks, you don’t need to peel them. If you’re eating them chopped into chunks, you may want to peel them as the outside of the stalk can be tough and fibrous. 13. Use Beet Greens, Radish Greens, Turnip Greens and Carrot Tops Don’t toss these nutritious greens into the compost or trash! Incorporate them into your cooking instead. Since they can be bitter, you may not want to eat them raw – but they work wonderfully when cooked, or when paired with acidity, salt and a pinch of sweetness in a pesto recipe. 14. Save Scraps for Broth Keep a large bag or container in your freezer with veggie scraps for broth. Onion and garlic ends, carrot and celery ends, vegetable peelings, mushroom stems, leftover herbs, zucchini ends – use it all! When your bag is full, put the contents into a pot, slow cooker or Instant Pot with water to make broth. 15. Use Stems of Dark Leafy Greens After you strip the leaves off of dark leafy greens like kale, Swiss chard or collards, use the stems for cooking or juice them. 16. Zest Lemons and Limes Citrus zest is packed with flavour, along with Vitamin C and flavonoids that have anti-cancer properties. Zest your lemons and limes and freeze the zest for later, or dehydrate it for a fantastic condiment. 17. Freeze Herbs in Olive Oil Sometimes you simply can’t get through a bunch of parsley. Finely chop your herbs, place them in an ice cube tray and then pour olive oil over top. This would also be great with homemade ghee! 18. Roast Squash Seeds as a Snack After you scoop out your winter squash, rinse the seeds and either dehydrate or roast them with spices for a tasty, homemade snack. 19. Use Carcasses for Broth Roast a chicken last night for dinner? Use the rest of it to make a rich, health-promoting broth. 20. Leave Skins on Veggies and Fruits Many veggies and fruits don’t need to be peeled – this reduces food waste and also saves you the trouble of peeling! Don’t bother peeling your carrots, potatoes, apples, plums, delicata squash, cucumbers, etc. If you’re eating the peel, we recommend buying organic as many peels can have pesticide residues. 21. Learn to Preserve Canning, fermenting, freezing and dehydrating are just a few of the preservation methods that can help your food last longer and reduce food waste. 22. When All Else Fails, Compost! If you’re unable to use food or it spoils, toss it into the compost instead of the trash if possible. ------ Visit our website: https://zerowasteinitiative.com/ Source: Internet 🌳 Zero Waste Initiative - Less Trash More Life ! 🌏 Let's Save The World While There's Still Time !

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How to Eat More Vegetables for Weight Loss and Health - Tips that Work

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How to Eat More Vegetables for Weight Loss and Health - Tips that Work

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When I first heard the “gold standard” of healthy eating meant eating 9 servings of fruits and vegetables every day, my head nearly exploded.  How to eat more vegetables was the very next thing I Googled!

It sounded like A LOT and to be honest, completely impossible.

But changing to this food focus was the key to my lasting weight loss because it flipped the switch from what not to eat to what to eat for my best life.

It’s more fun to be focused on what you can do.The challenge of hitting 7 vegetables daily prompted me to think more about my meals in a positive way.

Learning how to eat more vegetables took some practice for me and it’s often one of the questions those reading the Running for Weight Loss Guide are the most excited about figuring out.

So I’m here with a ton of tips to make it easier for you, even when traveling!

Tips to Eat More Vegetables

First let’s define that in this 7-9 servings the goal is a 1:3 ratio of fruit to vegetables.

In other words eat more vegetables and less fruit to get to that number. This is to ensure you aren’t just doubling down on sugar and instead are getting a variety of nutrients to fuel every run and help you recover.

Of course you could be an overachiever and go for 13, but 9 is an easily achievable number for anyone.

START TRACKING YOUR VEGGIES

When I first made it a goal to track my veggies/fruits I was shocked at how few made it in to my diet…but now it’s second nature aka HABIT. I order veggie omelets, I add shredded carrots to oatmeal, I snack on turkey wrapped around a green pepper.

I don’t eat things that I don’t like, but with time my taste buds have changed and I happen to get really excited about counting up my veggie intake. hey runner’s are all about numbers!

PLAY WITH YOUR FOOD

Want to get excited about eating vegetables, then you need to change the narrative.

Now is the time to try new things. You don’t need to overhaul your diet.

I rarely find that works! Especially when trying to get the less enthused onboard.

How to make Vegetables Taste Good?

Hidden Vegetable Ideas

One of my favorite things are sneaky veggies. And these tend to be the best ideas for those picky eaters in the family.

Changing taste buds doesn’t happen overnight, in fact a nutritionist recently told me you often have to expose kids at least 20 times before they’ll accept a new food. HOLY COW!!

How do you get vegetables without eating them?

Here are the S’s for super simple sneaky satisfying ways to eat more vegetables and fruits (aka freggies) all day long:

Smoothies Really this has to be the easiest way to get in a minimum of 3 servings right off the bat, but often my smoothies are up to 5 servings! Start with basic green smoothie recipe and branch out from there.

Basically blending your veggies, adds a whole lot of opportunities.

Super Oats Adding fruit and shredded carrots or zucchini is simple, plus totally satisfying as it bulks up your breakfast without adding many calories. Love this protein oatmeal post run!!

Scrambled Eggs Eggs with veggies used to be one of my favorite go to meals have a food intolerance to eggs now. My favorite on the go way to sneak in veggies is this 3 Minute Breakfast:

Put egg, egg whites, broccoli, and carrots (or other veggies) in a microwave-safe bowl and cook for 2 minutes. Stir and cook a few more seconds, if needed. Mix in hummus and serve.

Or even a slice of bread topped with avocado, spinach, red pepper and two eggs. It’s a fabulous source of Vitamin D and protein that seem to make veggies easier for some people to hide.

Salad Power Bowl Meals A reminder that salads aren’t just a big bowl of iceburg lettuce! Nope, we’re looking to get both protein and veggies which will support our running, leave us full and help with any weight loss goals.

Sweet Potato Roasted alone to make fries or baked and topped with shredded broccoli and tahini boom 2 veggies…mm love it. This ain’t your holiday marshmallow yams my friends, it’s a super versatile food that adds some great flavor to all kinds of dishes.

Spiralize There is something about turning a veggie into something that looks like noodles which gives it a whole new life and excitement. Especially for kids who get to help prepare the meal!

Shred It Buying shredded carrots, broccoli or other veggies makes them easier to slip in to recipes and go undetected by picky eaters.

Soup Veggie based soups and chilis are some of the best ways to really pile in the veggies! In fact, I’ve found that I can double the  number of veggies my family would normally eat by putting them in a soup.

Even a standard chicken soup in the crockpot gets a little bump in my house with extra shredded carrots, peppers and mushrooms. Everyone loves that it feels heartier and more filling!

Squash it Spaghetti squash topped with tomatoes and spinach is easily 3 servings then you can add in your protein of choice (a good meatball completes the idea that it’s pasta). It will never replace pasta, but it’s seriously delicious. (checkout this option with goat cheese) Of course you can also make squash fries too!

Roasted butternut squash is a fun add to pastas, where many will enjoy the slightly sweet flavor.

Saute It Most of our picky eaters love butter…so sometimes you gotta start there!

Sports Nutrition Start using dried fruit, instead of chemically created gels for long run fuel and you’ve just added another serving of fruit to your day!

Snack Ever need a crunch? You’d be surprised how satisfying carrot sticks or apple slices can be in those moments.

To make it happen have veggies pre-sliced and put in little baggies to grab and go, and fruit front and center in the fridge.

Did you know: It is estimated that if Americans ate the recommended amounts of fruits and vegetables every day, approximately 39,900 deaths would be prevented from cardiovascular diseases, stroke and diabetes and $7.6 billion in medical costs could be saved annually (Study)

Super Size it Honestly I like to eat and I like to feel full, which is part of what has lead me to embrace the veggie based lifestyle!

My meal size is often double, but less calories than what others are eating with the added benefit of looking amazing thanks to all the color!

Plus just think with all that extra fiber, you’ll be fuller and flushing out toxins which then decreases cravings!

Just like lacing up your shoes to hit the gym, it’s a habit and it takes a little practice and a little planning. Try spending a couple extra minutes this week, thinking “could I add a fruit or veggie to this” and I bet you’ll be surprised to find the answer is always yes.

What is a Serving of Vegetables?

Looking for tips on what really counts as a serving of fruit? The Kitchn provided this great graphic and a breakdown which you can read more about! Overall here are some general ideas to help you see how it easy it is to make even your sandwich count as 2 servings!

Getting in your servings doesn’t have to be hard or tasteless as you can see from the above ideas. I’m super grateful to brands like Subway and partners like the American Heart Association who are stepping up to spread the word.

How do I eat 5 servings of vegetables a day?

Based on the tips above, here is a meal plan that easily incorporates 5 servings of vegetables:

Ok if you count the sauce that’s actually more than 5!

And if you hate carrots, what about a few chips with a fresh salsa. There really are a lot of options once you start looking at your food a little differently.

Finally here are 21 Hidden Vegetable recipe ideas!

How do you ensure you get plenty of veggies?

Do you get 9 servings a day?

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This content was originally published here.

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15 Best Low-Carb Fruits

New Post has been published on https://depression-md.com/15-best-low-carb-fruits/

15 Best Low-Carb Fruits

On a low-carb diet, it can be difficult to consume enough fruits due to their high sugar content. 

Low-carb fruits include strawberries, avocados, plums, and nectarines. 

To help prevent blood sugar spikes, try pairing these fruits with fats and proteins. 

Visit Insider’s Health Reference library for more advice.

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Whether you are on a low-carb diet because of a medical condition, like diabetes, or just trying to lose weight , eating low-carb fruit is good for you. Plus, eating nutrient-rich fruit is essential for consuming enough vitamins and minerals. 

Important: A low-carb diet typically limits carbs to 20 to 57 grams per day. 

Here are 15 low-carb fruits and why they’re so healthy for you, recommended by Sue-Ellen Anderson-Haynes, RDN, founder of the health and wellness company 360Girls&Women®LLC.

1. Strawberries 

Strawberries make a delicious and juicy snack.

Blaine Harrington III/Getty Images

1/2 cup of whole strawberries contains:

5.6 grams (g) carbohydrates,

1.4 g fiber

23.1 calories

Strawberries contain ellagic acid, an antioxidant that​ reduces the risk of cardiovascular events. Compounds in strawberries have also been found to suppress the progression of tumors. 

Strawberries are also unlikely to spike blood sugar levels because they have a relatively low glycemic index of 41. The glycemic index (GI) is a measurement of how quickly a food will cause your blood sugar to spike, and anything with a GI of 55 or less is considered low.

Quick tip: Dip whole strawberries in nut butter for a boost of protein, or enjoy them on their own.

2. Watermelon

Watermelon’s high water content makes it a filling snack.

Kevin Reid/ Getty Images

1/2 cup diced watermelon:

5.75 g carbs

0.3 g fiber

22.8 calories

Related

7 health benefits of watermelon that prove it’s the perfect summer snack

Watermelon is one of few fruits rich in lycopene, a natural pigment that may be associated with a decreased risk of heart problems and certain types of cancer, though more research in humans is needed to confirm this. 

Due to the lack of fiber, watermelon has a higher GI score of 76. So if you have a medical condition like diabetes , you should pair watermelon with protein or fiber to slow the spike in blood sugar. 

A fruit’s fiber content is important for its glycemic index, because the higher the fiber, the slower your body breaks down carbs from the fruit’s sugars, preventing blood sugar spikes. 

Quick tip: A unique way to enjoy watermelon is by grilling it in thick slices. Or pair it with feta and cucumber for a refreshing summer salad. 

3. Avocado

Unlike most fruit, avocado is high in heart healthy fats.

Aleksandr Zubkov/Getty Images

1/2 cup sliced avocado:

6.3 g carbs

4.9 g fiber

117 calories

While avocados are high in calories, they’re also high in monounsaturated (aka “healthy”) fat and low in sugar and carbs, giving them a low GI score.

Moreover, avocados are an excellent source of potassium. Half a cup of sliced avocado has about 354 mg, or 7.5% of your daily value. A diet high in potassium has been shown to help lower blood pressure in people with high blood pressure and hypertension — typically anything above 120/80. 

Quick tip: The fat in avocados can help you better absorb certain nutrients like beta carotene and fat-soluble vitamins. So it’s a great addition to nutrient-dense meals like salads. Or you can make guacamole to add on top of healthy sides like roasted vegetables.

4. Cantaloupe 

Cantaloupe’s rich orange color is thanks to its high vitamin A content.

Shutterstock

1/2 cup diced cantaloupe:

6.4 g carbs

0.7 g fiber

26.5 calories

Like watermelon, cantaloupe has a high-water, low-fiber content and, consequently, a relatively high GI of about 65. 

It contains beta​ carotene, which converts to vitamin A in the body to help keep the immune system, skin, and hair healthy, Anderson-Haynes says. 

Quick tip: To avoid a spike in blood sugar, pair cantaloupe with fatty foods, like avocado, or a protein-rich source like pecans. You can even mix them all together into a salad with your favorite dressing.  

5. Blackberries 

Blackberries are a great source of antioxidants.

mphillips007/Getty Images

1/2 cup of blackberries:

6.9 g carbs

3.8 g fiber

30.1 calories

Not only do blackberries have a low GI, but they’re also high in manganese. Half a cup of blackberries contains 0.47 mg, or 20% of the daily recommended value (DV). Manganese is a mineral crucial for maintaining bone health. 

Quick tip: Add blackberries to your salad, or make blackberry jam by cooking the berries with chia seeds and water, Anderson-Haynes recommends. 

6. Raspberries 

Raspberries are also high in antioxidants, like most berries.

Katie Haller/Shutterstock

1/2 cup of raspberries:

7.3 g carbs

4 g fiber

32 calories

Raspberries contain anthocyanins, natural pigments with high antioxidant levels that can lower the risk of cardiovascular disease. They also have a low GI.

Quick tip: Top your favorite whole-grain cereal with raspberries to boost your fiber intake for the day. 

7. Peaches

Try grilling peaches and topping your salads with them.

Shutterstock

1 medium peach:

14.3 g carbs

2.3 g fiber

58.5 calories

One medium peach contains 1.1 mg of vitamin E, or 7.3% DV. Vitamin E is an antioxidant that boosts the body’s immune system to help fight infection. Their GI is 43.

Quick tip: Try slicing a peach into circles, cooking it in a pan, and adding it to warm oatmeal, which provides additional fiber and protein to keep you feeling fuller, longer. 

8. Nectarines

Nectarines make a great on-the-go snack.

gdmoonkiller / iStock

 1 medium nectarine:

15.1 g carbs

2.4 g fiber

62.5 calories. 

Nectarines are a good source of vitamin E, with one medium fruit containing 1.1 mg (8% DV) as well as 1.6 mg of niacin (10% DV). Niacin helps the nervous system function properly and keeps the liver, skin, hair, and eyes healthy. It also is low on the glycemic index with a score of 35. 

Quick tip: Make a nectarine smoothie with oat milk or another milk alternative, or dice nectarines finely and combine with salsa as a dip. 

9. Apples

You’ll have to settle for yellow or green apples if you’re eating keto.

Jona Baker/Getty Images

1 medium apple:

25.1 g carbs

4.4 g fiber

94.6 calories

Apples have the most carbs of the fruits listed. However, we’ve included them here not only for their low GI score of 38 but also because they contain prebiotics, which feed the good bacteria in your digestive system. In turn, this can improve your gut health and may help regulate mood and bowel movements. 

Quick tip: Eat apple slices with peanut butter for a protein boost, or slice them thin and bake them for a crunchy treat.

10. Grapefruit

Grapefruit is low in calories, making it a great fruit if you’re trying to lose weight.

Joey Hadden/Business Insider

½  grapefruit:

9.2 g carbs

1.4 g fiber

36.9 calories

Grapefruit is one of the lowest-calorie foods on our list and also has a very low GI of 25. Moreover, it’s high in vitamin C, with 45.5 mg (50.1% DV) per half of a grapefruit. Vitamin C is an antioxidant that also helps the body’s immune system work properly. 

Quick tip: Eat half a grapefruit and some almonds for a protein boost.

11. Plums

Plums make a great on-the-go snack.

Alexander Spatari/Getty Images

1 plum:

7.5 g carbs

0.92 g fiber

30.4 calories

Plums are rich in anthocyanins, the same pigment found in raspberries, and also have a low GI. They also contain a compound called resveratrol, which can fight inflammation, thereby possibly lowering the risk of certain diseases including cancer, type 2 diabetes , and heart disease . 

Quick tip: Make a homemade plum sauce and add it to low-carb, whole-grain crackers, or use it as a marinade for your favorite protein.

12. Oranges

Add oranges to an arugula salad.

Shutterstock

1 orange:

16.2 g carbs

3.4 g fiber

64.9 calories

One orange is high in vitamin C, with 63.4 mg (70% DV), and contains 24 micrograms of folate (6% DV). Folate is a mineral important in red blood cell formation, which is needed for supplying oxygen throughout the body. They also have a low glycemic index at 43. 

Quick tip: Cook oranges with your favorite protein dish, such as an orange tofu stir fry, Anderson-Haynes suggests.

13. Blueberries 

Sprinkle blueberries on top of Greek yogurt for a healthy breakfast.

Massimo Rubino / EyeEm/ Getty Images

1/2 cup of blueberries:

10.8 g carbs

1.8 g fiber

42.2 calories

Like other berries, blueberries are rich in antioxidants, including 7.2 mg of vitamin C (8% DV) per ½ cup. The glycemic index is between 40 and 53, depending on the variety and ripeness.

Quick tip: Make overnight oats with chia seeds and blueberries for a breakfast that’s high in fiber and antioxidants.

14. Pineapple

Pineapple is not only a delicious snack, but a healthy one, too.

Huyen Nguyen / EyeEm/Getty Images

1/2 cup pineapple chunks:

10.8 g carbs

1.2 g fiber

41.3 calories

Related

7 science-backed benefits of pineapple, according to dietitians

Pineapple contains a digestive enzyme called bromelain that may help treat indigestion and reduce inflammation. However, most of this research was conducted in animals and may not be applicable to humans. 

To prevent blood sugar spikes, it’s important to pair pineapple with either protein or fiber, since this tropical fruit has a relatively high GI score of 59 for our list.

Quick tip: Try grilling pineapple or adding it to a stir fry. It pairs well with chicken and tofu on skewers, Anderson-Haynes says.

15. Mango 

Try freezing mango for a yummy snack.

insjoy/Getty Images

1/2 cup mango pieces:

12.4 g carbs

1.3 g fiber

49.5 calories

Much like cantaloupe, mangoes are rich in beta carotene and vitamin C, with 30.1 mg (33.4% DV) per ½ cup. Plus, they are less likely to cause blood sugar spikes with a glycemic index of 51.

Quick tip: Make a mango and chia seed smoothie, which will help minimize a rise in blood sugar thanks to chia seeds’ high fiber and protein content.

Insider’s takeaway  

Just because you count carbs doesn’t mean you have to cut fruit. You don’t even have to limit yourself to a few fruits — there are plenty of low-carb options in stores.

And that’s important because eating a variety of fruits and vegetables ensures you’re getting all the necessary vitamins, minerals, and other nutrients to keep you happy and healthy — and maybe make you a little healthier.

“The goal is to balance all your nutrients so that they’re lowering calories, to lose weight and balance blood sugar,” Anderson-Haynes says. 

Allison Torres Burtka is a freelance writer and editor in metro Detroit. Her writing has been published in the Guardian, espnW, Women’s Running, the Sierra Club’s Sierra magazine, Crain’s Detroit Business, and other outlets. She writes on topics like health and wellness, sports, environment, sustainability, and business leadership. To see more of her work, visit atburtka.journoportfolio.com.

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Kailey Proctor

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