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Top 8 Superfoods to Boost Your Healthy Diet

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Today we want to share with you our top 8 superfoods to boost your healthy diet. No single food can wholesomely provide all the nutrition and energy we need for our bodies. Well!! What are superfoods? Superfoods are foods that provide the majority of the body’s nutrients and minerals required by our body. The more variety of food you eat, the better your body and overall health. Read on about the top 8 best superfoods and their benefits.

 

1. Leafy Greens – A Good Source of Vitamin A, C, and Calcium

Dark, leafy greens like kale, spinach, lettuce, mustard greens, and arugula are a good source of vitamin A, vitamin C, and calcium. They get their colors from chlorophyll which helps to keep plants healthy. According to the American Institute for Cancer Research, the dietary fibers found in these leafy greens can decrease the risk of colorectal cancer. These leafy greens add fiber to the diet that has a positive effect on our health. You include these varieties of foods in your diet by consuming them as salads or add them to soups and stews, says Mathew, who provides SQL assignment help services to students.

 

2. Berries – Keeps your brain healthy and help fight Alzheimer’s disease

Top 8 Superfoods

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Berries are naturally sweet and high in fiber and disease-fighting nutrients. Berries are rich in colors as they are high in antioxidants. You can add them to Yogurt, which is also the healthiest food, or make smoothies or eat plain as a snack. When talking about berries, Blueberries top the superfood chart. Blueberries contain one of the highest antioxidant levels, are low in sugar, and are a good source of fiber. It helps the body combat a long list of diseases like the risk of diabetes, heart disease, and Alzheimer’s. Strawberries and raspberries also help fight against cancer-causing free radicals.

 

3. Nuts and Seeds – Protect against Chronic Diseases

Nuts and seeds are good sources of healthy fats, protein, fibers, vitamins, and minerals. The Consumption of nuts and seeds regulates body weight and helps burn energy. It contains unsaturated fats and other nutrients that protect against heart disease. You can consume almonds, walnuts, hazelnuts, pecans, pine nuts, pistachios, and Brazil nuts. Commonly consumed seeds include pumpkin seeds, flax seeds, sesame seeds, sunflower seeds, and chia seeds. Research has shown that regular nut consumption is part of a healthy diet and can protect against chronic diseases such as heart disease and diabetes.

 

4. Seafood – The healthiest foods on the Planet

Seafood is loaded with nutrients, such as protein and vitamin D. It is also a great source of omega-3 fatty acids. The omega-3 fatty acid is crucial for optimal body and brain function and reduces mental decline in older adults. It reduces the risk of many diseases like heart attacks, diabetes, obesity and may combat depression. Children who consume more fish have a lower risk of asthma and improve their sleep, says William, who works at EduWorldUSA and provides assignment writing services to students. You can consume salmon, tuna steaks, fatty fish, trout, and sardines to get numerous health benefits.

Top 8 Superfoods

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5. Citrus Fruits – Boosts your Immunity System

Citrus fruits are grown on evergreen trees or shrubs that provide many health benefits, from boosting your immune system to reducing your risk of heart disease. These fruits are high in phytonutrients, such as carotenoids, flavonoids, and polyphenols. Flavonoids may help prevent the development of certain types of cancer. Vitamin C, a nutrient found in lemons, limes, grapefruit, and oranges, helps give your immune system a boost. It encourages your immune system to produce white blood cells, which are necessary to fight infections and shortens your cold’s length.

 

6. Whole Grains – Lower risk of Diabetes, Heart Disease, and High Blood Pressure

Top 8 Superfoods

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Whole grains contain many nutrients, including vitamins, minerals, protein, and fiber. Common varieties of whole grains include oatmeal, quinoa, brown rice, bulgur, and barley. One of the biggest health benefits of whole grains is that they may lower your risk of heart disease and heart stroke. Eating these foods can help fill you up and prevent overeating which prevents obesity. Fiber and magnesium found in whole grains help lower your risk of type 2 diabetes, lower cholesterol, and reduces inflammation, says Paul, who provides Accounting homework help services to students.

 

7. Garlic and Onions – Provides many Health Benefits

Onions are low in calories yet high in nutrients, including Vitamin C, B6, potassium, and folate. Garlic is rich in vitamin C, B6, thiamin, potassium, calcium, phosphorous, copper, and manganese. Incorporating them into your everyday diet will provide you with many health benefits and also add taste, flavor to your meal. Research shows that eating onions and garlic may help reduce heart disease risk factors, such as high blood pressure, certain cancers, diabetes, and inflammation. Garlic helps to prevent and reduce the severity of illnesses like the flu and common cold. 

 

8. Dark Chocolate – Boost your Mood

Dark chocolate is loaded with nutrients and is one of the best sources of antioxidants. Studies show that dark chocolate can improve your health and lower the risk of heart disease and strokes. Dark chocolate is rich in fiber, iron, copper, manganese, and magnesium. It may increase blood flow in the arteries and improve brain function. Made from the seed of the cacao tree, it can protect skin from sun damage. You can treat yourself with consuming dark chocolate that may also improve cognition, prevent memory loss, and boost your mood. It is good for your gut and may also help with weight loss.

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Embracing Self-Care and Taking Better Care of Yourself

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While we are still in the middle of a dealing with Covid19, you should be very interested in taking better care of yourself.  It is that important. But going in depth to take care of your mind, your body, and your soul, each day, is not something that you should only do if you get burnt out or sick. Making sure that you know how to eat well, how to reduce stress, and how to exercise regularly, are all important when it comes to looking after yourself. Being more resilient, healthier, and less stressed, will help in all aspects of your life, so why are we not all practicing self-care? 

taking better care of yourself

Why Do We Often Fail at Self-Care?

Being someone that can practice self-care regularly isn’t something that is easy. So many of us live busy lives, have jobs that stress us out, and live lives that are so consumed with things on screen that we simply don’t find the time to look after ourselves as we should. Not only that, many of us can also feel quite guilty about taking time out for ourselves, so it means that we don’t do it, and can’t justify doing so when we have other things going on. If this sounds like you, then here are some things that you can do to get yourself started with self-care.

The good news is that there are a number of things that we can do to engage in self-care. There will be some strategies or approaches that are going to work better for some people compared to others. You can also look into things like self-care programs, talk to a therapist or coach, or a trusted friend or family member who can support you. No matter who you look to approach this, the end goal is to know what strategies are going to work best for you, and then you need to learn how you can make it a regular thing in your life. 

Ways to Get Started in Self-Care

Improve sleep

Sleep can have a massive impact on how you can feel and how emotional you are. When you don’t get enough sleep, then it can cause some health problems, and the stats are there to show that you are more likely to be obese or overweight too. When you feel stressed or distracted in other ways, then it can cause a lot of problems with your sleep. To start with, it can be a good idea to look at your routine each day. Are you having food quite close to going to bed? Are you drinking caffeine or having a lot of water before bed (which could keep you up at night). Caffeine and sugar are best to avoid, as they can keep you awake too. 

Taking steps to reduce your stress is important too, though can be much easier said than done, of course. Work-related stress can keep you up, which is why it is important to write things down, rather than having them going round in your mind before you sleep. You could also talk to your employer if it is becoming a massive problem, as your workload may need to be reduced.

taking better care of yourself

Take care of your gut 

Believe it or not, the health of your gut has a big impact on your overall health. It can even impact well being and how much energy that you have. The food that you eat will normally play a part in how much bacteria lives in your stomach, which can result in some positive emotions, as well as some negative ones. When your gut isn’t happy, then the chances are that you won’t be either, and the other way around. So choose foods that are going to help your gut, such as fermented foods, and foods that are full of fiber. 

If you are someone that suffers from allergies, then you may find that your gut can be unhappy, more often than not. That is why taking a supplement can help. The range that Pure Encapsulations could be a good choice, as they are hypoallergenic. Being research-based dietary supplements, they can be good for those with allergies, but still help you to get all of the vitamins and minerals that you need each day.

Exercise daily

It is stating the obvious to say that exercise is good for us. But even though we know this, how many of us don’t actually do anything about it? When we exercise daily it can help us physically, as well as mentally. It can go a long way to boosting your mood, as well as helping to reduce how stressed you feel, or how anxiou you feel, with the natural release of happy hormones. Not only that, you can feel fitter and stronger, as it can help you to maintain or to lose weight. 

Going to a gym each day can be out of the question for many of us. That is why it is a good idea to look for alternatives. Getting out in the fresh air for a walk can work wonders, as well as other things that you enjoy lik tennis, dancing, or yoga, for instance. The most important thing to be doing is to create somewhat of a routine that is going to work for you, because you will be much more likely to stick at it.

Get outside

When you spend time outdoors, it can help you calm you, which can be great to help you to reduce stress, as well as to help you to lower your blood pressure. Being outdoors can also help you to be more mindful, as you have time and space to think, rather than your face attached to a screen. You can even feel more energised when you are outdoors, which is why it can be such a good thing for people who are particularly anxious, or even depressed or feeling burnt out. If you can, take your exercise outdoors, because then you will be getting the best of both worlds. After all of that, you are much more likely to sleep better too; aloof these aspects are connected, that’s for sure. 

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Looking After Yourself and Getting Healthy

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Getting healthy.  Easier said than done, right.  Truth is, as a human being, it’s your responsibility to look after yourself and keep yourself fit and healthy. Some people think that this is a hard task, however, it doesn’t need to be if you tackle it with small lifestyle choices. Often, peoples health fall short because they’re uneducated and think that it is more difficult than it actually is. Yes, if you have let yourself slip quite far and have things like poor fitness levels or are overweight it requires a little effort to get back to being healthy but once you are there you will never look back.

getting healthy

Being healthy should be a part of everyday life, and it can be easy to achieve this. It’s all the small details that add up to one big change in your lifestyle, so start by changing one thing at a time. Most people worry about their health and think about ways to keep fit. It’s always something that crops up and that’s because there are a fair few factors that contribute to being ultimately healthy. 

This quick guide will highlight some of the areas you need to focus on in order to look after yourself and get healthy: 

Quit Bad Habits 

getting healthy

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Bad habits are one of the main causes of people being unhealthy and unfit. And, although you don’t need to give up everything, there are definitely a few things that should be minimized or cut out completely. You need to really consider cutting out things like unprotected sex, recreational drugs and smoking. They can all lead to serious health conditions in the future and sometimes even fatalities. Other habits such as drinking need to be monitored. It’s fine to have a nice drink every now and again but it should only be on occasion, not regular and you should ideally stick within the guided limits. Something that people don’t tend to think of as a habit is eating junk food. Junk food is one of the leading causes of obesity, eating too much of it is frankly bad for you and should be avoided. You need to ideally limit yourself to a treat once a month and eat healthy the rest of the week If you are going to eat junk, make sure you put in the extra effort with exercise to counteract the indulgent. Caffeine is another thing that isn’t seen as a habit, however, if you find that you can’t function properly in the morning without your tea or coffee then, it’s likely that you have become reliant on it. 

Fix Your Aging Dilemmas

Getting older, is for many people, a source of anxiety. But as we get older there can be certain issues that creep up on us. While we can fix certain bad habits, we may think that the rest of the issues we have are associated with getting older. But when we start to suffer from aches and pains, rather than thinking it’s naturally a part of getting older, we should take the opportunity to fix these problems before they get worse. Pain is one of those things that can stem from a bad diet but it could also be a signpost of a major condition. You can purchase CBD oil or tested creams to help with this (you can find a tested product on this list) but you can fix the problems associated with aging by a handful of healthy habits. Getting older isn’t getting worse, in fact, you can age like a fine wine. 

Keep On Top Of Your Check-Ups 

If you’re not already doing it, you should always keep up to date with your regular checkups. Whether it’s the dentist, your Ear Nose and Throat Doctor, the opticians or your annual hearing test, it’s vital for your health to keep things monitored.  If you’re not going regularly you need to, at least, make sure you check any concerns seen to as a matter of urgency. You know your body the best, so, if you’re ever worried you should always seek help. A few things to keep your eye out for include any changes to your hearing, changes to your vision, any differences to skin or moles and your weight. Dependent on your gender, you also need to keep up to date with things like cervical screenings and prostate exams. 

You Need To Focus On Exercise 

However much you want to avoid it, you can’t. Exercise is one of the key things that means you can live a healthy lifestyle. Now, you don’t need to be as fit as someone who going to run a marathon or be able to climb Mt.Everest but you do need to be fit enough to raise your heart rate into what’s known as the ‘fat-burning’ zone. Simply going for a short walk, making the effort to be active on your break at work and choosing to do housework instead of watching tv are all viable ways to introduce more activity into your life. Activities that include cardiovascular exercise will strengthen the heart and lungs and strength training will help to strengthen your muscles. Remember to always stretch before any exercise routines, this minimizes the risk of injury and also helps to increase your flexibility. On top of all of this, exercise is a great way to help depression and anxiety as it’s a natural release of good endorphins. 

Sleep Is Important 

You need to make sure you’re getting enough sleep. It’s recommended that you get between seven and nine hours as an adult, many people are just not doing this. They either get a lack of sleep or too much. If you don’t have a good sleep routine and regularly over or under sleep then you could be causing problems for your body. Having continuous lack of sleep can wreak havoc with your metabolism, concentration, memory, mood, general motor skills, stress levels, immune system and hormones. Sleep is the time that our body heals, rejuvenates and repairs itself, however, too much sleep can be equally damaging. Too much sleep actually leads to you feeling more tired, fatigued and not to mention the fact that your body clock doesn’t know what it’s doing, this can cause obesity and other health concerns.

Your Diet 

getting healthy

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Everyone knows that what you eat has an effect on your body and health but not everyone realizes just how important it actually is. You need to ensure that you are eating right for your body type, your activity levels and that you are eating a well-balanced diet. This means you need to eat fruits, vegetables, proteins, healthy fats, healthy carbs and, dairy. Eating wrong for your body could lead to excess weight gain and added health problems so it’s definitely worth doing some research on what is best suited to you, whether you need to eat gluten-free, are vegetarian, are vegan or need to for diabetes. When eating you should try to recognize when you are full, stopping before you eat everything on your plate and eating slower can help you to do this. When snacking, don’t reach for sugary or fatty snacks aim to eat nuts, seeds, fruits and vegetables instead. You should also try to avoid processed foods and foods that contain sweeteners, or at minimize it as much as possible. 

 

Start Your Day Off Right 

It’s definitely not a hidden secret that breakfast is one of your most important meals of the day, there’s a good reason that this is common knowledge and that’s because it’s true. You should always start your day off right and eat a healthy breakfast, it will kick start your metabolism and give you the energy that you need in order to get started with the day’s tasks, it will also help to stop you from picking or being tempted by the office snacks before lunchtime. If you want to keep your body in check and work to the best of your ability, don’t skip this important meal. Even if it means grabbing something on the go, it is imperative for a healthy lifestyle to start your day as you mean to go on. If you eat a well-balanced diet you are helping to keep your blood sugars stable which also helps you to not overindulge at other meals and prevent weight gain. 

Don’t Forget Your Water 

Citrus Black Backdrop Splash Water

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Our body uses water through the day and night so it’s essential that you keep it topped up. Most foods and drinks will contain some water but there is nothing better than drinking the pure stuff. It’s by far the healthiest drink that you can choose and once you get into a good routine with it you will start to see the benefits. People who drink the right amount of water tend to have clearer skin, look younger, have better metabolisms, are slimmer and have more energy. Water acts as a natural cleaner and you should definitely utilize its power. 

Look After Your Stress Levels

Although it’s definitely easier said than done, keeping your stress levels low will help you to live a healthier lifestyle. Stress causes many problems for our bodies, from digestive problems right through to cardiovascular problems. It’s not a surprise that stress is bad for you, this is why there is so much help available if you ever feel as though it’s unmanageable and you can’t seem to feel better it’s best to seek medical, professional help. Exercise, hobbies you enjoy, spirituality, yoga, being in nature and meditation are all proven ways to help keep your stress levels to a minimum. If you can, avoid working yourself too hard and allow yourself to take a break once in a while. 

This short guide should help you to instill a healthy lifestyle to your routine. It will get you on track with your fitness levels, stress levels and overall health. Do you focus on living a healthy lifestyle? Could you share some of the tips that work for you in the comments section below?

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Get Ready for the Beach

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It’s time to get ready for the beach.  Summer is almost here, and you are still struggling with losing those few pounds you gained during the holiday season. It is not easy to give up delicious food and hit the gym to get ready for showing off your best bathing suit on the beach, but some useful tips will help you make the whole process easier without spending hours on the treadmill.  

1.    Balanced Diet

A balanced diet will give your body the necessary nutrients it needs to function correctly, but it will also help you lose weight and feel better. To get the proper nutrition from your diet, focus on eating more fresh fruits, fresh vegetables, lean proteins, and nuts. The source of the calories you consume is just as important as the number of calories. Fruits contain a high level of sugar, which is in general bad for losing weight, however, this sugar is natural, so the fruit can still be a better choice than reaching out for a doughnut or soda.

Get Ready for the Beach

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2.    Drink more water

Hydrating your body is one of the healthiest habits you can adopt. The amount of water in the human body ranges from 45-75%, so it’s not a surprise that we need to take enough water for our bodies to work properly. It also aids digestion, so drinking enough water combined with a balanced diet will do miracles to your body. So, how much water do we need? Varying recommendations have been made over the years, but your individual water needs depend on many factors, including your health and how active you are. Studies have shown that adequate daily intake is about 15.5 cups of fluids. So, don’t wait until you’re thirsty, and make sure that you always have a full bottle of fresh water with you wherever you go.

3.    Exercise at least three times a week

Get Ready for the Beach

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Being active is crucial for staying both healthy and in shape. If you are not into spending hours on the treadmill or cycling, you can always choose some of the group activities. Whether it’s aerobic, spinning classes or dancing, 45 minutes of these activities will help you get in shape and have fun while doing it. It is also a great opportunity to meet some new people! On the other hand, if you like to exercise alone, personal training in the gym is the best choice. One of the benefits of the modern world are numerous mobile apps that can replace personal trainers, and they are just three clicks away. You don’t even have to leave the house –  download the app, get some of the fitness accessories that you can use at home and get to work!

4.    Get enough sleep

Getting enough sleep is important for people of all ages to stay in good health, but if you are also trying to lose weight, the amount of sleep you get may be just as important as your diet and exercise. Studies have reported that people who slept five hours per night for five nights gained an average of 1.8 pounds (0.82 kg). When you do not get adequate sleep, your body makes more ghrelin (a hormone released in the stomach that signals hunger in the brain), and less leptin, leaving you hungry and increasing your appetite.

It may sound difficult to get started and include all this in your daily routine, but following these tips is easier than you think and you will start feeling better and more energized in no time.  The cherry on the cake will be the perfect beach body you were always looking for.

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“Santa Clarita Diet” Review: The Ups and Downs of a New Diet

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In recent years, there have been an excessive amount of films and TV shows that were undead or zombie-themed. The most noticeable films are the sci-fi horror drama “28 Days Later” and the horror comedy “Shaun of the Dead” and the most popular zombie TV series being the horror drama “The Walking Dead.” Netflix’s half-hour horror comedy, “Santa Clarita Diet,” brings an alternative spin to the zombie themed premise and also presents itself as an absurdist family sitcom that is highly aware how free they are from the traditional constraints of network television. What the show has going for itself is its great set of actors and unique twist of a family sitcom. Although, there are some parts where the show falters particularly in the structure.

 

Courtesy of YouTube.
The series centers on Sheila (Drew Barrymore) and Joel Hammond (Timothy Olyphant), a married couple that lives happily together as real estate agents with their teenage daughter, Abby (Liv Hewson) within the beautifully quaint suburban region of Santa Clarita. That is until Sheila feels ill, vomits profusely, dies for a bit, and then returns as part of the undead which seems like a normal start to a family sitcom. Surprisingly enough, Shelia is not like a zombie normally seen on “The Walking Dead” and abstains from killing and eating every human she sees. However, Sheila’s life does take a dark turn and she begins to eat human flesh but not in the normal instinctively undead way but in a way that boosts her confidence, audacity, and lust for Joel. Right after this turn, Joel realizes that she has changed and has become part of the undead and quickly discovers that she can only survive on the consumption of human flesh. Instead of running away in fear from her, Joel helps his wife find the most awful and despicable people for his wife to feast on all while trying to maintain the appearance and feel of a normal suburban family. As the show progresses the Hammonds realize that their lives will never be normal again.
 
Throughout each episode, it was pleasing to see how both Barrymore and Olyphant were able to click together as a married couple in an abnormal situation. In all the films that Barrymore has been in, she seems to be the unsure character in the scene. However, in this TV series as Shelia, she is mostly this sure character that goes through a dynamic change and brings this surreal courage while also balancing the humor and emotion of her character. As the show progresses through each episode, it was funny to see the irony of Barrymore’s character; Barrymore shows how Sheila feels alive in her personality when she turns towards her cannibalistic activities. Olyphant’s Joel presents a lighter side to Olyphant, which is different compared to Olyphant’s darker and more serious roles in past TV shows and films such as “Deadwood” and “Justified” and another zombie horror film, “The Crazies.” There are some moments where his execution of jokes tends to fall flat, however, Olyphant is able to break the normally troubled hero tone he conveys with this show. He is a more eccentric, comedic, and vulnerable person as Joel and is able to highlight all the complexities and triumphs in an experienced marriage. The viewer can understand how Joel is just trying to find a piece of normalcy in this hectic predicament. Shelia’s and Joel’s daughter, Abby, has the right amount of cheekiness, sarcasm, and humor that resembles a younger Ellen Page in “Juno.” Abby’s personality combined with her friendship with her neighbor’s awkward and nerdy teenage son, Eric (Skyler Gisondo) offers a great foil to the series.
 
The show reflects an alternative depiction of a family sitcom normally seen on a normal network channel such as ABC, NBC, or CBS and a pack with bloody action sequences seen on HBO or AMC. Some of the faults of the show are the pace and structure of the plot. There were some moments where the pace would slow and rush unexpectedly, especially in the middle of the season. The mystery and the root of Sheila’s current nature are not the central focus until the second half of the season. Santa Clarita Diet overall is still the right mixture of humor, horror, and heart that highlights a new side of Barrymore and a lighter comedic tone for Olyphant. The series just needs to improve the pace and structure of the plot. I give it a B.
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Santa Clarita Diet Review: The Ups and Downs of a New Diet. Photo courtesy of Entertainment Weekly.