What are the best easy and quick homemade healthy snacks for weight loss?

Introduction

We’ve all heard it.

“The real way to loose weight it not to eat!”

While there are real methods such as intermittent fasting that show time and time again to work, that is not the only method of loosing weight.

The key to losing weight and keeping it off is in the efficiency and function of the metabolism and digestion.

You body honestly is trying to do the right thing by you, and in order to loose weight you can easily help it do so.

A great way to help fuel and repair your metabolism and digestion is with your choice of snacks because it is the link between all your nutritionally dense meals. Using snacks can make a world of difference because it effects your nutritional levels, metabolic rate, and ease of digestion.

Yes we all know that, but how does that help you loose weight?

I’m glad you asked. This post will detail how to use snacks to loose weight we well as ideas and links to recipes at the end.

Let’s go!

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But really, how can snacking help me loose weight?

An understandable question with an equally understandable answer.

Metabolism

Nutrients found in snacks help fuel your body in-between meals. They can give the body good things to run off of, or gunk that makes you sluggish and puts you at advantage for the entire rest of the day. Snacking between meals is not only good for you, but extremely important because depending on your level of activity, snacking may provide you the energy you need to keep your body making energy. Failing to do so continuously and starving yourself will cause your metabolism to slow down, making you more sluggish and more likely to have fatigue and gain weight unnecessarily.

Good, metabolic fueling snacks not only give your great energy at the time, but encourages your body to maintain it’s rate of processing and using energy; something essential for weight loss.

Digestion

As introduced above, snacks fuel your body in-between meals. The digestion of those snacks makes an enormous impact on how your body digests your meals later that day. For instance, a snack full of empty calories and inflammatory additives will irritate your digestive system, cause bloating, and add waste to your colon. When your body goes to digest your dinner, it will already be at a disadvantage and you are much more likely to get indigestion, acid reflux, and lower absorption of nutrients when you eat your main meals later.

Snacks that are easy for digestion and nutrition not only give your intestines a much needed break and relief, but they also encourage better nutrient absorption, easier energy conversion, and promote elimination of built up of waste in the colon.

Shedding toxins and waste

Being that snacks can be involved with improving digestion and metabolic conversion, it also has an effect on the present results of past body functions. Through enhancing the feasibility of the previous two processes, the body naturally will begin to expel those wastes and things that were built up from previous sluggishness. The body naturally burn up fat and either use it as energy, or dispel it as waste. During the process, the body will stop being inflamed, and will properly eliminate debilitating toxins and fats in the body.

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How to snack with a purpose?

Timing

There are certain points throughout the day in which your body benefits more from certain foods than others. The general body processes at certain parts of the day can easily pair with the foods you eat to solidify your body’s naturally rejuvenating processes.

Morning Breakfast- Energy and immune support

Midday snack- Energy Sustentation

Lunch- Metabolic pillar, easy digestion, energy

Midday snack- Energy Sustentation

Dinner- Metabolic pillar, begin the refreshing/detox process @ end of day

Before Bed -Renewal, Detoxification or immune and digestion

By working with your body to do what it naturally does, loosing weight is easy as longs as work with the rhythm. Processes will sync up together and begin to loose those things which impede that process such as waste, toxins, and excess fats.

Composition

Thinking about the composition of your food and meals. You can do calorie counting; that works for a lot of people. I don’t know about you, but I can’t necessarily do that all the time. As a make-up for that, I think about the composition of my meals, kind of like a dietary plate guideline.

You don’t have to follow these to the tee, but you can use them as a guideline to help you develop your own rules.

Morning Breakfast- Energy and immune support

Fruit, Healthy fat, Fibrous Carb, calorically dense

Midday snack- Energy Sustentation

Fruits (preferably dried fruit, it’s a little heavier) or Nuts

Lunch- Metabolic pillar, easy digestion, energy

Healthy fats, nutritious carbs

Midday snack- Energy Sustentation

Fruits (preferably dried fruit, it’s a little heavier) or Nuts

Dinner- Metabolic pillar, begin the refreshing/detox process @ end of day

Healthy fats, nutritious carbs, nutritiously dense food, calorically dense

Before Bed -Renewal, Detoxification or immune and digestion

Fruits, fibrous

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Snacks to shed pounds

Dark Chocolate and Almonds

Best Time: In the morning

Recipe: Paleo Leap Recipe

Peanut Butter and Celery

Best Time: midday after lunch

Recipe: Weight Watcher’s Recipe

Apple Blueberry Honey Bread

Best Time: midday after lunch or midday before lunch

Recipe: Olga in the Kitchen Recipe

Avocado Toast

Best Time: lunch, midday after lunch

Recipe: All Recipe’s recipe

Cranberry Oat Bars

Best Time: In the morning, Lunch

Recipe: Eat Yourself Skinny recipe

Bananas Chips

Best Time: Evening, midday before lunch

Recipe: Archanas Kitchen recipe

Roasted Edamame

Best Time: midday before lunch, midday before lunch, evening

Recipe: All Recipe’s recipe

Roasted Chickpeas

Best Time: midday before lunch, midday before lunch, evening

Recipe: Cherished Bliss recipe

 

Conclusion

By approaching weight loss with a system, you can work with your body to naturally expel fats, function easier, and nutritionally rebalance itself.

Snacking, since it is throughout the day, is great to repair and boost your bodies’ function and encourage continuous energy and detoxification.

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Which healthy snacks are best for your body and your lifestyle?

Introduction

Everything does not work for everyone. And that’s completely ok.

There are lots of things that you can eat to help your health no matter what you are doing, but how do you find out what things work for your specific lifestyle?

That’s a huge unanswered question. I get it and I hear you because I felt the same way.

But how do you even quantify your “lifestyle”? What food can supplement your life while still maintaining the immovable objects such as your job?

Well honestly you can’t really “type” a lifestyle but you can weigh key factors in your physical health that are directly affected by your lifestyle. Then use those to determine what foods are best for you.

To put it succinctly: you use the frequency of commonplace everyday activities as a measuring tool. That sounded a little complicated I know, but see what I mean below.

You can gauge your lifestyle based on four categories (within the realm of physical health):

  1. Water/Hydration– How much you hydrate your body
  2. Nutritional Density- The Nutrients, salts, fats, fiber, and sugars that make up your diet
  3. Sleep Quality/Quantity- The frequency and quality of your sleep
  4. Movement Level- Your level of physical activity

These are the main factors that determine how you should custom tailor your diet to fit your needs. In this post we will just cover healthy snacks for each one, but you can do this type of system for all your large meals also.

We will review 3 snacks for each factor, that can be used and applied easily to each type of lifestyle easily.

Avante!

 

Water/Hydration:

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Little:

If your problem is not getting enough water, then try eating snacks with a lot of fruits/veggies with a high water content. But you don’t have to sacrifice flavor.

My Recommendation: Watermelon Sorbet

Yes. Feel free to reward yourself for your hard work with a tasty dessert sorbet. What makes this snack perfect is not only it’s amazing taste, but also the fact that it’s made of just watermelon and lime juice.

A great recipe for this is here by ‘A Sweet Pea Chef’.

Moderate:

If you get a moderate amount of water, but want to get more in your diet that’s feasible also. This one is super fresh, refreshing, and feels like you just drank a cool glass of water every time.

My Recommendation: Cucumber Tomato Corn Salad

I myself use this recipe when I am sitting around the house and want a fresh feel-good nibble with different textures and flavors. I often make this one at the beginning of the week and snack on it as needed. I just scoop it out of the bowl, sprinkle some raisins on there, and engorge happily.

The recipe I use is by ‘The Blond Cook’ and it is here.

Bonus: Chocolate Drizzled Walnut Strawberries

Strawberries have the most water content of any fruit right behind watermelon. Aside form being that, it is also super delicious by themselves, walnuts and chocolate only add to the fun.

A great recipe is here by Lettuce Thrive.

Nutritional Density:

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High Salt Diet:

Replace those artificial salts with the ones in vegetables and fruits.

My Recommendation: Stuffed Celery Peanut Butter Boats

Celery & Peanut Butter is a great snack for those who want something a little denser yet still refreshing and nutritious. Peanut Butter and Celery both have a high adequate amount of salt in them in comparison their legume and veggie counterparts. This one hits all of those marks with flying colors. I usually keep a bag of chopped celery in my refrigerator and I always have a jar of peanut butter in my house. So it’s ready 24/7. Also I like to add a sprinkle of raisins on top.

Here’s inspiration for this snack from Weight Watchers here.

High Sugar Diet:

Like the salts, replace them with natural sugars instead of artificial ones.

My Recommendation: Date Crunchies

Date Crunchies are for those of us who have a sweet tooth, but are trying to be reformed. Treat yourself to this dessert snack at any time throughout the day. These are also weighty and you can easily feel satisfied with two or three.

A great recipe is here from ‘Sify Bawarchi’.

High Fat:

Healthy fats are so prevalent in healthy snacks; there are so many satisfying options. They will not have the detrimental effects the artificial ones do.

My Recommendation: Peanut Butter Larabars

These Peanut Butter Larabars technically cross over with natural sugars because it includes dates. So here you get a two in one. These bars are weighty and defiantly can be compared to the store-bought versions of these. This is super grab and go recipe.

This recipe is absolutely amazing. It from Fit Foodie Finds here.

 

Sleep:

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Low Quality:

If you have problems with sleep quality and sleeping too lightly, bananas are great at enforcing the body’s circadian rhythm which encourages deeper quality sleep cycles.

My Recommendation: Banana Chips

These are a crunchy, great, and completely ready at all times. There’s a great recipe here from Archana’s kitchen.

Low Length:

Sometimes you have problems falling asleep and staying asleep.

My Recommendation: Dark Chocolate Covered Almonds

Dark chocolate and Almonds both help separately but together, they are a delicious dessert that will make your rest faster and longer.

Almonds are great at increasing Serotonin in the body. Eating them will help you fall asleep faster, and longer if you have problems with restlessness at night. Dark chocolate is also great for encouraging relaxation within the nervous system and digestive system, which are most times the very things that are keeping you awake. This snack is amazing and helps you be able to sleep faster and better.

Yes you can make these in the store but you can also do it yourself with these recipe here from ‘She loves Biscotti’.

Movement:

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Sedentary:

You honestly can’t help it if your job requires you to sit for a longer amount of time. It is ok and you can work your snacks to still work for you.

My Recommendation: Spirulina Energy Balls

Everyone loves energy without guilt. This one is perfect for that, and also includes a superfood that has lots of nutrients to help your focus, metabolism, and circulation. These energy bites are decadent, will give you energy, and help your mind focus throughout your day.

These are easy to make in large batches. You can throw 4-5 of them in a sandwich bag and travel along your day. They are satisfying and dense so you won’t feel like you have nothing on your stomach.

The recipe I used is here by ‘Spinach 4 Breakfast’. It’s dense, delicious, nutritious and portable.

Active:

If you live an active lifestyle, that’s absolutely amazing. You would probably want a snack to continue to power your amazing life with deliciousness and pleasure. Look no further.

My Recommendation: Peanut Butter Energy Balls

These are also amazing. The difference between these and the other ones is that this one has a little higher fats and salts in it. These might not be the best to engorge on for someone that has a more sedentary lifestyle. They have all the benefits of the previous recipe, with more peanuty flavor.

The recipe I use is here by ‘The Endless Meal’.

Honestly, though one has a slight preference over the other, they are still mostly interchangeable.

 

Conclusion

You should never feel guilty about the way you live as long as you honestly feel like it’s working for you in all facets of your life. Just make sure you’re honest about it.

From now on you’ll be able to choose foods and snacks that will work work cohesively different factors of your lifestyle and choose them yourself because no one else can do it better than you.

Live well, eat well, and enjoy the life you live! Whatever it is!

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Please like, comment, and subscribe below so I know you like this type of content and want to see more of it.

Much love, peace, and happiness. 😊

Why should you even care about healthy snacking? Does it really matter?

Introduction

Do we really have to give a crap about healthy snacking? It’s just a snack right?

No hun, I wish it were that easy.

You’re snacking much more than you think you are. Just to test this, make a list of all of the foods you ate yesterday, no amounts, just what you ate. It’s probably a bigger list than you thought. I know mine is.

No reason to crucify yourself though. Honestly, its ok. Forgive yourself.

It is only natural for you to want a small bit of food between larger meals, and you don’t have to punish yourself and not eat anything as some people say.

Replacing ready made convenient, and usually unhealthier, snacks for healthier ones may seem unnecessary….. but it totally is.

In this post you’ll understand why healthy snacking is important, and how to determine “healthy” snacking from the endless pool of food at your fingertips.

 

Why does healthy snacking matter?

There’s not much thought to quantity

When you’re binge watching your favorite TV show on Netflix, do you really measure how much Popcorn or Tortilla Chips you’re eating while it’s on? Probably not.

When snacking there’s a sort of mindless eating that takes over. It’s nothing to crucify yourself over, it’s just a result of multitasking a lot. Totally normal.

But this very reason is why healthy snacking is so important. You want to have good things that you can put in your body with no guilty conscience.

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Photo by JESHOOTS.com from Pexels

Convenience

Another reason why they are so important is convenience. If they’re easy to get to and eat, you’re going to eat them more often than not.

Why do people buy so many unhealthy chips and snacks you ask? Because they are conveniently put everywhere. Every grocery store counter, every vending machine, every gas station counter, every department store counter, and the list goes on.

If people are just looking for a little munch, they’re going to grab the first tasty thing they can get their hands on. Not necessarily the best thing.

Healthy snacking is important because snacks are the most convenient thing you reach for when needing in a quick munch. Which I’m sure is more often than you’d like to admit.

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Photo by Caio from Pexels

It affects all your meals throughout the day

You ever had that time when you ate something early in the day that didn’t agree with your stomach and it messed up all your food for the rest of the day? Same basic principle.

When you eat snacks that are particularly high in poly-saturated fats, salts, and refined sugars, it puts your body in an imbalance. From that imbalance, your body is forced to carry on with as normal and somehow make-up for the imbalance.

Later you start feeling “random” cravings, fatigue, indigestion, and headaches. In order to solve this problem, you eat things that your body believes will adjust the imbalances. The next foods your eat, depending on what they are, may relieve some of the problem, but it doesn’t fix the original imbalance; it only puts a band aid on it.

Don’t get me wrong there are foods that fix the imbalances immediately. But let’s be real. Nine times out ten the food cravings that following unhealthy snacks won’t be able to do so.

Yes…. one bad choice can set you up for further failure in the end.

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How do I determine if its “healthy?”

That’s fine but how do you choose your ‘right’ snack?

The facts that rule the verdict on weather a food is healthy or not most often depend on a balance between nutrients vs harmful components. Most often with snacks specifically, they have an above average sugar content, or salt content, in comparison to the nutrition and caloric density the food can provide.

A “healthy” snack is one that:

  • consists mainly of whole ingredients
  • satisfying but not overly heavy
  • no extreme salt
  • no extreme refined sugar
  • no dangerous additives
  • not overly expensive

Check out my earlier post on snacks can you eat at bedtime without guilt here.

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What do I gain from healthier snacking?

Prevents Overeating

Snacking on healthier foods throughout the day means your body’s nutritional composition can remain much more balanced. Because of this your body will not seek to overcompensate for those nutrients it is lacking through eating a larger amount of food.

Here are 6 Easy 3 Ingredient snack recipes. This video is from Caitlin Shoemaker.

 

Keeps blood sugar and energy levels steady

Blood sugar is the key to maintaining energy levels throughout the day. Utilizing healthier snacks systematically to keep blood sugar levels even is not only tasty and satisfying, but it helps you from hitting that wall of tiredness in the middle of the day.

Here are 12 foods to stabilize blood sugar in this blog post from Dr. Jockers here.

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Helps give energy boosts for physical activity

When it’s time to work out, you look at your tennis shoes in the corner and it seems as if they induce your already fatigued body even more.

Honestly, this is completely understandable with how full our lives, minds, and schedules are nowadays.

Combat this through consuming a tasty, nutritious snack to give you the power to complete you workout program.

Here are some Easy-to-make Pre-workout snacks in a video by Tasty on YouTube.

 

Conclusion

The key to healthy snacking is working with your body and lifestyle to make the best choices for you all around; a balanced realistic approach. Yes you could be told what to do, but that doesn’t help you adjust things to your individual lifestyle.

From this post you now know why healthy snacking even matters and how you can systematically snack for your overall health.

Please like, comment, and subscribe below so I know you like this type of content and want to see more of it.

Much love, peace, and happiness. 😊

 

If you like this post, check out: Satisfying alternatives to fried food cravings. The crunch, the salt, and the sugar.

And, you can check out: Stop Your mayday sugar cravings with these 8 delicious foods

If you have a bedtime craving: What snacks can you eat at night before bed without feeling guilt?

What snacks can you eat at bedtime without feeling guilt or disturbing your sleep?

Introduction

You’re not alone I promise. For most people, winding down and relaxing in the evening usually means some type of food.

It’s ok. It’s normal.

You don’t want something super heavy, or huge, but just enough to satisfy the twinge of hunger you feel.

Often times these types of snacks consist of anything you can get your hands on super fast. Which unfortunately most times is store-bought snacks with a plethora of additives and unhealthy components.

But can you argue with their convenience just before bed? Nope. But you can make a compromise that you and your wallet will like.

Making healthy bulk snacks at one time throughout the week will not only save a lot of money, but will help ease your anxiety about healthy eating and encourage you to journey forth.

A lot of people warn against eating at night because it disrupts your body’s sleep cycle. And honestly I cannot argue with this fact.

But if the snack is healthier it is much less likely to disturb sleep and instead will just fuel the body’s natural rest and rejuvenation procedures.

Yea…. but how do you even make that judgement?

Lets break it down to its most basic form so the logic is completely transparent.

Lets go!

What makes a snack “healthy”?

The facts that rule the verdict on weather a food is healthy or not most often depend on a balance between nutrients vs harmful components. Most often with snacks specifically it has an above average sugar content, or salt content, in comparison to the nutrition and caloric density the food can provide.

But the thing is that the facts don’t always satisfy the craving and they certainly don’t always taste good.

Healthy snacking can still be delicious snacking. And although they are available in the store, honestly……. some are not very wallet friendly.

A “healthy” snack is one that:

  • consists mainly of whole ingredients
  • satisfying but not overly heavy
  • no extreme salt
  • no extreme refined sugar
  • no dangerous additives
  • not overly expensive
  • tastes good.

You might have think I ruled out everything. But Alas, I have not!

The key to healthy affordable snacking is getting out ahead of it.

You cannot help the fact that you are human and occasionally want to engorge on a savory snackable food. It is only natural. But how can your homemade healthy snack compete with the convenience of packaged ones?

Making large bulk amounts of healthy snacks at one time and eating them throughout the week is not only extremely affordable, but also very convenient just like the less healthy alternatives are. Problem solved.

All of the snacks I have below can be prepared ahead of time so your rummaging through the kitchen at all hours can be yummy and exciting.

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What’s good in food at night?

At night your body rejuvenates and resets itself. This means any food you eat should encourage and fuel the detoxication and renewal of your body at night.

There are three ways I categorize:

Digestive Cleansing:

These foods are great at light digestion that will not disturb your rest. Usually these type of foods are more fibrous, stocky, and more satisfying. In addition to that, they are great for intestinal digestive health.

Nutrients/Antioxidants:

These food are the ones that are nutritionally good for your body and your palette at the same time. They provide your body with the nutrition necessary to not only repair daily damage, but also give you energy upon waking the next morning.

Enhancing sleep:

These foods naturally relax the body and induce a deeper, more restful, and peaceful sleep. These are the comfort type foods.

Now this is enough theory for you. Lets get into the tasty tangibles!

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4 Delicious Healthy Bedtime Snacks

Nutrients/Antioxidants

  • Craisins +Raisins

The abundance of nutrients from these foods comes from their hydrated counterparts from which time enhances their sweetness and deliciousness. These are such great snacks because you can buy them in large amounts and they are immediate, convenient, and super portable. They may be little, but trust and believe they are mighty.

What I have began doing recently is getting a large bag of craisins and raisins and mixing them together in one bowl. After that if I grab a handful as needed, or even grab a small bowl of them as I sit down and watch my Netflix shows.

And lemme tell you, no guilt with these babies. No matter how many you eat you never feel like crap.

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  • Tortilla Chips

Honestly, these are perfect for that mid evening snack to snuggle up with as well as a great fun midday crunchy snack. To help spending money, I strongly suggest buying a bag of Corn Tortillas, seasoning them, and baking them in the oven for 20-30 minutes.

These are particularly healthy through giving your body a great supply of Vitamin B-3, which is great for metabolism. This means that eating this before your sleep can help fuel your body to more easily energize energy with the foods you eat the next day.

They are crunchy goodness which you can gorge on to your heart’s content. Believe me I do all the time. Here’s a great recipe from Mexican Pleasure here.

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Digestive Cleaning

  • Dried, or fresh, Fruit Blend

Most any dried and fresh fruits help relax and rejuvenate the body and are great at providing the body with a high amount of fiber as well as reducing indigestion and constipation. This is perfect at night to set your body up for digestive system success for the next coming day.

Doing these blends yourself will definitely get you a lot more food for your money. It costs more upfront yes, but it lasts so much longer than your could ever would think it would. My personal dried blend consists of raisins, raisins, dried mango, and chopped dates. and I put them in a large bag together and grab as needed throughout the week. For my fresh blend, I do mandarin oranges, apples, bananas, raspberries, and strawberries. This I usually put into a large glass/plastic bowl that I can put in the refrigerator and grab as craved. This combo has the stockiness and sweetness that is a good topping to the evening.

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Enhancing Sleep

  • Dark Chocolate Kisses

Dark chocolate is not only everything but it also has high amounts of magnesium. Not only is that vitamin great for body energy production, but is also phenomenal for helping the body maintain and regulate its circadian rhythm. This is particularly important to not only for body relaxation and general homeostasis, but also your body’s sleeping schedule specifically. The maintenance of this rhythm is critical to the quality of the sleep you actually get.

You can get a dark chocolate bar, preferably one of quality, and eat small square 2-3 times a day. Not only is bittersweet delicious, will help your satisfy sugar craving, but it will also improve brain function and alertness for the next coming day. Orr, you can make it yourself. It’s cheaper and you can make more. Here is  great recipe from Make Healthy Easy here.

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Photo by Michele Blackwell on Unsplash

Conclusion

These snacks are not only magically delicious, but they are great for promoting the body’s rejuvenation and cleansing processes that occur during sleep.

You no longer have to feel bad about a little hunger or a little sweet craving before bed. You can just use it as an excuse to give your body the extra kick it needs during sleep time.

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Photo by Lisa Fotios from Pexels

Please like, comment, and subscribe below so I know you like this type of content and want to see more of it.

Much love, peace, and happiness. 😊

Satisfying and realistic alternatives to deep fried food cravings. Addressing the crunch, the salt, and the sugar.

It hits you like a truck doesn’t it? You been going great on your new lifestyle, and now you can’t stop thinking about that mozzarella stick, fried chicken, or deep fried French fries.

Most people just say brush it off and fight it! But is any one asking what these strange cravings mean? Your body never gives you a signal that isn’t completely well founded.

Most of the time when we crave fried foods, its either one of two things. 1: An emotional attachment to the foods that are associated with release and happiness. 2: It’s a nutritional need in your body and those foods are the only things it knows that can fill it.

We will deal with the later, the former is for another post.

Rather than delve into molecules and metabolic processing rhetoric, we will instead look at the three sensations that make us crave fried foods and describe better and more delicious options for each.

Onward and Upward! 😊

 

The Crunch

That delicious and satisfying crunch….. Ug.

Desiring texture variety within your food is only natural and you should not be shamed for such.

Luckily there are fruits and veggies that have similar sensations that are not expensive at all.

Here are three healthy alternatives that will give you the same satisfying crunch of fried foods without damage to your body.

Nuts

These are great in cans, bags, etc as a good pure taste with refreshing invigorating crunching. You can eat them whole this way orrrrr…..

If you want to get a texture closer to the fried “crunch”, pulse them in a food processor so they are ground into smaller pieces and are more grainier.

My favorite way to eat them, besides trail mix, is the later sprinkled into a salad or buddha bowl.

When mixed throughout a salad, it gives a phenomenally satisfying and fun texture.

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Cabbage

This is so good not only because it is a raw vegetable, but you can get soooo much of it for soooo cheap. That makes it the perfect shameless endless snack.

The most economical way to get cabbage is to buy it by the head for 65-85 cents. It might not seem like much at first, but when you cut it up you’ll realize how much you have.

This vegetable makes a great crunchy fresh base for any salad or entrée, and because of its neutral taste does great with any type of dressing fairly well.

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Apple Chips

I love these damn things. They are sooo delicious!

These not only have the crunch desired, but the amazing sweet savory taste of baked cinnamon apples.

They cost a little more than the other two options, but if you have a sweet tooth, this is definitely a great way to satisfy two cravings in one.

Other than eating them out of the bag by themselves, they make a great pairing with ice cream, brownies, cakes, or even as a killer side with a big salad.

If you’re interested, there is a homemade recipe: Baked Cinnamon Apple Chips 

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The Salt

And then…..the savory and mouthwatering saltiness of fried foods.

This part of the craving is enough to make you want to bring that cheat day forward a whole week.

Instead of causing water retention, blood pressure spikes, and cholesterol issues, you can just have some canned vegetables that will give you the salt you crave as well as nutrients you need.

You might be thinking “Ewww canned vegetables! They have no flavor.” And honestly if you eat them straight out of the can, you are correct. But that’s not how you enjoy the food.

When I use canned vegetables, I put them into a saucepan with a little bit of the water from the can and proceed to season them as I normally would had I cooked them myself. When all the water runs out, turn the heat down a little bit, wait 2 minutes or so, and then slowly drizzle in some olive oil. Cater the oil amount to your taste, its just the finishing touch for your new seasoned canned vegetables.

Now see three canned vegetables that are particularly high in sodium because of the vegetable, and because it’s canned.

 

Artichokes (canned)

I am kind of new to cooking these, but they have a lot of possibilities. Honestly, they a little bit of an acquired taste though. But honestly, once cultivated, totally worth it.

The salt in these is not enough to turn you off, but it is definably enough to satisfy that part of the craving in one 69 cent can.

The artichoke hearts most often seen jarred or canned are also phenomenal sources of plant based protein that are sure to put some weight into whatever dish it is added to.

They are great to add also with grains as a hearty vegetable to add to the texture variety.

If you’re interested, there is a homemade recipe: 5 Minute Canned Artichoke Heart Recipe

apple chips

Beets (canned)

Canned beets vs fresh beats. Not going to lie, I prefer the latter. But canned beets are great to put in salads and dishes, but never to eat by themselves.

I find them as a great light but hearty veggie to mix into spring mixes, mustard green salads, rice dishes, and buddha bowls.

They also are particularly good as an embellishing side to an entrée centered dish.

Another phenomenal fact about beets is their amazing antioxidant level. This refreshes your body’s cells and powers it to remove damaged cells and toxins at a much faster rate. This boosts your immune system greatly.

Dutch-Beets_EXPS_CWFM18_18988_B10_13_7b-2

Mushrooms (canned)

Not going to lie, I slept on these for years. I had no idea the possibilities. Until I tried it last week, I was in the dark.

If you follow the technique above and put your own flair to it, you will quickly realize what you have been missing.

Yes the salt is there, but by putting alkaline acids in them such as lemons, chili power, and turmeric, this can easily become a fast and decadent addition to almost any dish. These loosen up the texture so its not a rubbery as they tend to be fresh out of the can.

These are so versatile that they can be a great weighty portion to a big salad, but still a great addition to a Chinese fried rice dish, or even a hearty sweet potato stew.

Honestly this is a great cheap addition to your palette. You won’t be sorry.

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The fats/ the oil itself

The sugars and fats in the oil itself defiantly cause addiction to fried foods. I would argue that where a large amount of the craving comes from.

There are an abundance of healthy fats and sugars that can be added to a variety of dishes to satisfy that craving and over time stop it permanently.

Here we will explore my personal favorites: Avocodo and Coconut.

 

Avocado

I will continue preaching about avocadoes till I am blue in the face. Honestly I will.

They are sooooo versatile. They can be a dressing, a dip, a veggie to a salad, a healthy spread, or even a healthy tasty sautéing oil.

The most cost effective way to eat these is to divide up the uses. If you buy a bag, have some you will eat whole, and some use to make a dressing or sauce with them at the, with other ingredients of course, so it doesn’t go bad so fast. The reason I say that is because it’s a good way to stretch them throughout the week with several uses throughout.

By embellishing your food in a sauce or dressing, you will not only satisfy the fat/oil craving from fried foods, but also freshen and brighten any meal you eat. It actually will make whatever you’re eating have a lighter feel to it.

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Coconut

You can eat in whole pieces from the plant, or you can use the oil, but are equally as efficient at satisfying the oil/fat craving from fried foods.

For coconut oil, you can fry most things in it while cutting in half the bad fats and detrimental effects you would be sure to get otherwise. It has a very high threshold for heat.

For coconuts pieces, you can drizzle some of them on a salad for a chewy sweet texture that is almost like a dessert. Also you can layer them on top, and throughout, cakes and dessert dumplings.

Really popular in Caribbean countries is coconut milk. No it doesn’t have as high healthy fat content as whole coconut, or coconut oil, but it can be used in soups, rice dishes, and quinoa. The versatility is higher, and the healthy fats in coconuts are still there.

If you’re interested, there is a homemade recipe: Coconut Rice Recipe 

coconut-rice-recipe

Conclusion

The foods above are meant to help satisfy your body’s nutrient levels so that your body is nutritionally balanced and does not “crave” anything. No matter what it is.

Another gathering point from this post is not to never eating fried foods again. The point moving forward it just eating them intelligently, moderately, and with discretion.

Health is not about going without, yearning, and suffering.

It’s about balance, ease, and completely wellness. 😊

top-view-of-food-1640772

Please like, comment, and subscribe below so I know you like this type of content and want to see more of it.

Much love, peace, and happiness. 😊

 

 

How can you gauge your proper amount of soluble and insoluble fiber intake per day?

Introduction

You’re always hearing “Increase you fiber intake!”

It’s kind of a blanket statement used a lot by health professionals and your friends and family.

But then, if you want to eat fiber according to your specific body, all of a sudden information runs thin. There is far less information on how to customize and plan the amount of fiber you eat according to your age, goals, lifestyle, etc.

Within this post I will share with you the way you can calculate and gauge how much fiber your eat according to your specific lifestyle, age, health needs, and goals.

The Standards

Now these standards are flexible but this is what’s recommended by dieticians and nutritionists:

Age Grams per day
Woman 19-50 25 Grams
50 and older 21 Grams
Man 19-50 38 Grams
50 and older 30 Grams

 

We’ve all seen those numbers, but how much do you need as an individual based on your personal lifestyle?

The science to doing this is to calculate your needed fiber according to your daily calorie intake amount.

The Calculations

The National Institute of Health recommends:

14 grams of fiber for every 1000 calories consumed in a day.

To put that in perspective, you can see the caloric guidelines set forth by the Dietary Guidelines for America. More sedentary women require 1,600 to 2,000 calories per day, moderately active women 1,800 to 2,200, and active women 2,000 to 2,400 calories per day. For men the proportions are similar. Sedentary men need 2,000 to 2,600 calories, moderately active men 2,200 to 2,800, and active men 2,400 to 3,000 calories.

That puts people who eat 2000 calories a day at needing 28 grams of fiber each day. Honestly most people don’t get that amount and it’s hurting them more than they know.

Why do you need the recommended amount of fiber?

  • Digestion help through promoting regularity and intestinal contraction and elimination.
  • Hormonal Balancing through helping the way food is absorbed into the body.
  • Lower cholesterol from the body more slowly metabolizing fats and sugars.
  • Lower Blood Sugar also from a slower metabolization of fats and sugars
  • Weight Loss from intestinal wastes and visceral fats stored within the body

 

Fiber types and importance

Soluble

This type of fiber is able to be dissolved by water and is great for slowing the digestion of fats and sugars. Therefore it’s great for lowering cholesterol and blood sugar.

Insoluble

This fiber is great for adding bulk to scrub the intestinal tract and assists in eliminating new and old wastes that cause fat deposits and weight gain within the body. This one is great for promoting regularity.

We’ve seen that info too, but the key to taking it to the next level is including both within your diet to equal the recommended total.

Customize your plan through the Subtypes

These are the key to customizing the best fiber diet for your specific body and goals. Here are a few of the subtypes and what each one is specifically good for.

Subtype Main type Sources Use
Resistant Starch Soluble Bananas, Oatmeal, Beans Increases fullness and controls insulin to help prevent diabetes.
Pectin and gums Soluble (mostly) Citrus, Raspberries, Apples Increases absorption of food in the GI tract and helps lower cholesterol.
Lingin Insoluble Flax, rye, vegetables Great for heart health and immune system function.
Cellulose, some hemicellulose Insoluble nuts, whole grains, bran, seeds, brown rice Produce results like laxatives in high amounts. This type of great for efficient fast weight loss when used systemically.

 

Now you see how many things you can eat for fiber and not just Raisin Bran. *but you can if you want or course* Not bland at all is it?

Nowwww lets see more foods, and recipes, and will make more fiber more fun!

Grain suggestions

  • Oatmeal

I frickin love this stuff honestly. It’s so versatile, so filling, and can be so indulgent.

In addition to the fiber, this food also has been shown to reduce cancer risk, immune health, and boosts energy levels.

The 50 Best Oatmeal Recipes on the Planet

  • Lentils

Love these too! They are good at everything from stews, to salads, to vegan burgers.

In addition to the fiber, they are a phenomenal sense of plant protein, and a great source of nutrients such as potassium, folate, and iron.

20 Delicious Vegetarian Lentil Recipes

Vegetables suggestions

  • Artichoke

These are high in insoluble fiber, which means they help increase fullness, and work with cholesterol and blood sugar.

In addition to the fiber, this vegetable is high in Vitamin C and K and prevents inflammation in the body.

Yummly Vegan Artichoke Recipes

  • Avocado

These are high in insoluble fiber also.

In addition to the fiber, avocados are also great for heart health, vision, and bone health.

So Guac on my peeps! I know I will.

50 Vegetarian Avocado Recipes

Tips for increasing Fiber intake

  • Portion Control

With fiber it is very important to space the entire amount of fiber you want to eat for a day through several meals a day, this will prevent constipation and discomfort.

  • Hydrate

This is paramount, because the water in your body determines how effective the fiber is. Water is the main lubrication for the fiber moving through the digestive tract and grabbing wastes for elimination.

  • Increase slowly

Be nice to your intestines. Don’t overload them, give them time to adjust so that you won’t feel constipated, dizzy, or fatigued. Plan 2-3 weeks to reach your larger goal, and listen to your body to know the pace that matches you personally.

 

Hormone and Fiber Relationship

Fiber is already great for working with digestive hormones such as insulin, but it also helps the endocrine system as a whole. Endocrine System health does wonders when working with fiber to exponentially increase results. Here are some tips for hormone health while increasing fiber intake.

  • Avoid processed sugars
  • Eat healthy fats
  • Manage stress productively
  • Enhance sleep quality with less blue light nearby

Conclusion

Too often is there a blanket statement people telling you to each more fiber without giving you any tools, or specifics on how to customize it to your lifestyle or body.

With this post you now have the tools and knowledge to put fiber into your diet in an intelligent and fun way.

Please like, comment, and subscribe below so I know you like this type of content and want to see more of it.

Much love, peace, and happiness. 😊

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Photo by Eneida Nieves from Pexels

13+ healthy weight loss Smoothies, Juices, and Teas for daily cleansing and detox

Introduction

Loosing weight feels like the a insurmountable task.

Like you’re climbing up a 70 degree incline.

I feel your pain.

The most important thing is to take it one step at a time, because everything is a process and you don’t want to overwhelm yourself or burn yourself out.

I defiantly know that from personal experience.

A good way to begin a weight loss journey so as not to shellshock yourself, is to start off with moderate food modifications, but focus on better and more nutritional drink choices.

Here’s my logic:

Drinks, because they are a liquid, they absorb into the body faster than solid foods do.

Also they cause less waste in the intestines, making them a great option for cleansing the intestines fully.

Finally, and arguably most importantly, they can be significantly more mobile than food is. It is an easier addition to add to your lifestyle no matter your schedule.

You can take a drink pretty much everywhere.

Within this post I will go over 3 main types of drinks: Smoothies, Teas, and Juices. Within each category I will have a short How-to blurb and then 5 recipes that each total under $5.00 for each glass.

Yea….. healthy drinking does not mean spending all your money….

Let us begin!

Smoothies

How to:

I beg of you, do not try to make yourself smoothies that don’t taste good. You’ll hate it and it won’t be fun. I also know this through personal experience.

Directions: Just put everything in a blender per appliance instructions. For particularly thicker grains, fruits, or vegetables, pulse them in the blender a little by themselves before everything else goes in.

A powerful and recommended blender by hundreds of YouTubers and bloggers is the Ninja Professional 72oz Countertop Blender. This blender is the one I currently have on layaway right now. I’ve seen an in-person demonstration and want it soooo bad. And its not horribly expensive. Check out its stats here.

Tips for smoothie creation:

  • Standard formula: ¼- ½ cup fruits, 1 scoop/1 Tbsp protein/healthy fat, ¼ tsp spice or herb, sweetener (to taste)
  • Try to blend things of similar consistencies together as groups before putting them together.
  • Use Ice at your own discretion depending on how frothy you would like your smoothie.
  • If you’re using fresh fruit, try your best to remove as many seeds as you can before putting in the blender 😊

Recipes

  1. Blueberry Spinach Protein Smoothie
    1. ½ cup frozen berries
    2. Handful of Spinach
    3. 8 oz almond milk
    4. 1 scoop Vanilla Protein Powder
  2. Kale Banana Smoothie
    1. ½ lemon, peeled and seeded
    2. ½ frozen banana
    3. 1 cup kale
    4. ½ cup unsweetened almond milk
    5. 3 ice cubes
    6. Water to blend (optional)
  3. Oatmeal Peanut Butter Smoothie
    1. ¼ Quick Oats
    2. 1 frozen banana
    3. ½ cup almond milk
    4. 1 tbsp peanut butter
    5. ½ tbsp maple syrup
    6. 1/8 tsp kosher salt
    7. Ice (to adjust smoothie thickness level)
  4. Collard Peanut Smoothie
    1. 1 cup mixed berries frozen
    2. ½ cup almond milk
    3. ¼ cup oats
    4. ¼ cup nuts crushed
    5. Handful of collard greens
  5. Chocolate Peanut Butter Smoothie
    1. ½ cup unsweetened almond milk
    2. 1 frozen ripe banana
    3. 1 cup baby spinach
    4. 1 tbsp cacao powder
    5. 2 tbsp peanut butter
    6. 1 tbsp chia seeds
    7. Ice (to adjust smoothie thickness level)

If you’re interested, here are some phenomenal books on smoothies with hundreds of recipes:

The Healthy Smoothie Bible: Lose Weight, Detoxify, Fight Disease, and Live Long

Simple Green Smoothies: 100+ Tasty Recipes to Lose Weight, Gain Energy, and Feel Great in Your Body

Healthy Quick & Easy Smoothies: 100 No-Fuss Recipes Under 300 Calories You Can Make with 5 Ingredients

Teas

How to:

Teas are oh so relaxing on so many levels. Most importantly, they have way more versatility to them than people realize.

They can be used and taken into any part of your day to encourage mental and physical relaxation, clarity, and focus.

Tips on brewing tea:

  • You can brew it in a teapot, or in the cup you drink from, just make sure that you use warmer water. Now it doesn’t have to be hot, but the purpose is that the water and tea herbs will infuse better for maximum flavor etc.
  • Try and use water with a more balanced pH, if you don’t it can affect the taste of the tea.
  • If you’re making the tea from the raw herbs, the rules are as follows:
    • Smaller cut leaves infuse faster and will have a shorter amount of steeping time.
    • Larger leaves take a longer time to infuse, and thus a longer to steep.

Recipes

This tea works like a super detox; it encourages the body to release toxins and free radicals as well as reduce inflammation from such toxins. This detox with cause your body to hold onto unnecessary fat less and seek to achieve a better metabolic rhythm. This will cause you to loose weight big time and keep it off.

  1. Oolong

This famous tea of Chinese herbal medicine is so powerful because of the catechins that work with your body’s metabolism to slow the conversion of food into fat. In addition to slowing weight gain, you will experience less energy roller coasters through by having more consistent energy to do physical activity as well as day to day tasks.

  1. Matcha Green

Of all of the teas on this list, this one has the highest source of antioxidants. This makes it perfect for detoxing the intestines esp. from heavy metals and toxic inflammatory chemicals such as mercury. In addition to that, the zinc, magnesium, selenium, and chlorophyll in this tea are great for improving the body’s lymphatic systems through facilitating the elimination of toxins on a cellular level.

  1. Ginger Tea

Ginger is my power spice and my spirit food. Don’t judge.

Ginger helps aid weight loss by aiding in the balance hormones within the body as well as encouraging the health of the stomach and intestines. The cortisol in ginger works directly with hormones, allowing the body to eliminate toxins and inflammation that prevent your metabolism from speeding up.

  • Green Tea

This tea is famous for weight loss because it contains a lot of chemicals that are found in vegetables as well as fruits in an easily absorbable format for the body. Nutrients in it include catechins, vitamin C, beta-carotene, folic acids, and potassium that invigorate, energize and rejuvenate the muscles and intestines from the cellular level upward. Also this tea increases energy levels, revs the metabolism over time, and builds up the immune system. These are all of the upmost importance when loosing weight and strengthening the body.

If you’re interested, here are some phenomenal book resources for teas that heal the body from the inside out.

20,000 Secrets of Tea: The Most Effective Ways to Benefit from Nature’s Healing Herbs

Healing Herbal Teas: Learn to Blend 101 Specially Formulated Teas for Stress Management, Common Ailments, Seasonal Health, and Immune Support

Juices

How to:

Pretty, pretty, please with cherry on top start juicing with vegetable and fruits you like; consider taste and nutrients as equal components of a good juice. If it doesn’t taste good, you will inwardly hate it and not do it.

Please be kind to yourself.

Directions: Just put it all into your juicer per appliance instructions. But make sure to break down harder and larger vegetables through slicing for an overall easier juicing process.

Due to the extreme variation in the textures of some fruits and veggies, you definably want to have a juicer that can handle whatever you throw at it. This

 juicer below is great not only because it’s super powerful, but because it is also not super expensive. It’s about balance people.

Tips for regular juicing:

  • Alternate between fruits and vegetables to get a balance of vitamins, amino acids, carbs, fiber, etc.
  • Start with fruit flavors as primary taste first, then move into vegetable flavors so your palate can get used to it.
  • Try to juice on an empty stomach if possible, or 5-10 minutes just before a bigger meal.
  • Try to not store juice longer than 24 hours, but in a pinch it can be good for 36 hours. To slow spoiling, make sure to add lemon, with the peel, in the juicer before beginning.

Recipes:

  1. Lemon Apple Spinach Juice Blend
  1. One medium-sized apple
  2. 2 handfuls of spinach
  3. Half a lemon (not peeled)
  4. Ginger root (according to your spice preference level)
  1.  Pineapple Juice

Not only is this phenomenally tasty, but it cuts belly fat like a knife. The bromalin in pineapples, a major enzyme for metabolic health, helps improve the with the way the body digests ingested proteins and fats. Over time this enzyme causes the body to hold onto less and less, and naturally eliminate more toxins and wastes while keeping what is needed. That weight will melt like butta baby! *80s movie reference, don’t judge*

  1. Cucumber Juice

This food has one of the highest water contents of any vegetable, meaning it can keep the body hydrated for longer. Hydrating can help the body to reduce inflammation and prevent insulin spikes; both of which cause the body to seek fats and toxins to expel as waste in order to obtain a more balanced PH.

  1. Spinach Blueberry Celery Juice Blend
  1. ½ cup pineapple (without the skin)
  2. One pear
  3. Two handfuls of spinach
  4. Four celery stalks
  5. ½ Cucumber
  • Cabbage Juice

This is an extremely high fiber vegetable that does a great deal to aid in the expulsion of waste and maintaining the nutritional balance of the lymphatic and circulatory system. The former is more important because it makes it easier to eliminate unnecessary inflammatories and built up fats within the body. The later is equally as important because through balancing the content of the nutrient flow around the body, general health increases exponentially. Both aid in the journey toward healthy weight loss and a more efficient metabolism.

If you’re interested, here are some phenomenal books on juicing with hundreds of recipes:

The Juicing Recipes Book: 150 Healthy Juicer Recipes to Unleash the Nutritional Power of Your Juicing Machine

Juicing for Beginners: The Essential Guide to Juicing Recipes and Juicing for Weight Loss

Conclusion

As seen above, weight loss drinks do not have to be expensive or dangerous. These drinks will feed your body in a way that it will heal and balance itself so you can feel amazing on the inside and out. 😊

Please like, comment, and subscribe below so I know you like this type of content and want to see more of it.

Much love, peace, and happiness. 😊

Check out 10 food, lifestyle tips, and exercises to get rid of love handles and back fat

Introduction

Our love handles love us so much they just won’t let go.

We can appreciate their stick-to-itiveness….. but they shall not mess up the summer bikini selfies.

I rebuke it!

As supposed to giving you a one sided list on how to loose weight in general, here is a compiled reference of foods, exercises and lifestyle tips that directly target love handles as well as increase the body’s overall absorption of nutrients and energy.

3 Foods

  • Sweet Potatoes

The power in sweet potatoes is not only all their nutrients, but also their qualities of being a slow-digesting carb; it helps you feel fuller longer and energized longer. Due to this fact, the antioxidants and amino acids in the food will be able to slowly get absorbed into the bloodstream. This keeps down insulin spikes and slow the quick conversion of calories into fats that cause weight gain.

Of course you can eat these as fries, in stews, baked etc, but how about as a healthy chip snack?

Check out these bomb sweet potato chips from TERRA here. I know about the price, but …. you’re welcome in advance. * I was speaking to your taste buds* 😊

  • Quinoa

This food is one of the best plant based sources of protein. In addition to that, it contains lystine, an amino acid that specializes in burning fat and maintaining healthy bones and muscles. To top it all off, unlink most rice, quinoa is complete protein, meaning that it contains the entire chain of amino acids necessary for muscle building and fat loss. This triple packs it with the power.

I adore this stuff, but at the local grocery store you have to pay so much for so little. It’s so frustrating.

Luckily on Amazon you can buy them in larger bulk and with higher quality. My personal favorite is Viva Naturals Organic Quinoa, 4 LB – 100% Royal Bolivian Whole Grain. It’s not too expensive, and it will last you a while.

  • Black Beans

Being a resistant starch, these beans work in a similar way as the sweet potatoes; they are slow digesting making you feel fuller and satisfied longer. In addition to that, in several studies these beans have been shown to encourage the body to burn fat as a source of fuel over time.

4 Exercises

  • Riding A bike

This is so so fun, above all else. Also, its intensity is able to be varied by your level of expertise. This works on love handles through the physical mechanics of bicycling of course, but also because this type of activity is anerobic, helping strengthen the lungs and the body’s metabolic rates. In addition to that, core strength is extremely important in sustaining pace in cycling thus making it ideal in shrinking love handles.

Global Cycling Network on YouTube is sooo good to learn about cycling. Taught me everything I know.

A good video on loosing weight cycling is here from them.

  • Jumping Rope

This is great at eliminating love handles simply because of all the different muscle groups being involved in the workout. The muscle groups involved in this workout help increase the body’s metabolic rate over time, lessening the occurrences of fat deposits within the body for present and future.

Jump Rope Dudes is a YouTube channel to learn a lot of practical advise, and workout ideas about Jump Roping. They taught me a great deal and it really helped.

A specific video to take a look on loosing weight is here.

  • Side Planks

Planks are great at strengthening abdominal and back muscles simultaneously. This makes them not only powerful for reducing abdominal fat, but also stimulating the digestive system contraction to better, absorb more nutrients and stop holding onto unnecessary visceral fats.

  1. Lay on your side propped up on your arm with forearm flat on ground
    1. Stack your legs and lift your body so that your armpit to your toes form an inclined plane to the ground.
    1. Squeeze glutes and hold for 30seconds
    1. Repeat 10 times.

Here is a video on this so you can learn not to strain your muscles, joints, etc while doing this.

How to do the perfect SIDE PLANK: technique and common mistakes

  • Mountain Climbers

Mountain climbers are an exercise that works your abdominal front and back by providing relatively low-impact explosive plyometric cardio motions. This exercise is great for not only reducing fat in lower abdominal area, but also strengthening lower ab and back muscles as well.

  1. Start in standard plant position with face forward flor and forearms flat on ground.
    1. Lift yourself up on your hands instead of your forearms.
    1. Lift your right foot off ground and bring your knee towards your chest.
    1. Hold this for a few counts. Return to original position
    1. Repeat on the other side
    1. Repeat for 30 seconds to 1 minute.

Here is a video on this so you can learn to position your body correctly while doing this.

Mountain Climber Exercise for Beginners

3 Lifestyle Tips

  • Constant Hydration

Water is great for weight loss in several ways. The first way is that water removes excess waste from the body, allowing the body to more easily remove excess fats, free radicals, and toxins that cause digestive imbalances. A lack of digestion imbalances will allow body metabolic rates to stabilize and the body will be less likely to hold onto fats and be less bloated.

How To Drink Water To Lose Weight | When to Drink Water For Weight Loss

  • Physical activity in the morning

Northumbria University has proven in a study that working out in the morning before breakfast is great for burning fat in the most stubborn places, especially the midsection. With a fresh mind and charged body, not only will you feel much less tired when starting, you will have much less distraction from everything else going on. It is like a clean slate to start your body and mind.

Here is a video to get you started just as soon as you get of bed at your home.

Top 10 Morning Exercises To Do At Home

  • Mitigating Stress

Excessive stress causes you to hold onto fat cells within the body. This is part of the body’s natural fight or flight response that assumes you are in extreme conditions and that you will need the food for later. In addition to that, high levels of stress give shallower sleep, which is bad for digestion over time, causing indigestion, less nutrient absorption, and higher levels of abdominal fat. That being said, try to find quick constructive ways to reduce stress so that you’re body doesn’t go into survival mode.

Here is a video on a fast technique you can use to relieve anxiety wherever you are.

Stress Release (Fast)- Anxiety Reduction Technique (Anxiety Skills #19)

Conclusion

Any combination of the exercises, tips, and foods above are not only sure to eliminate love handles, but also to help you have fun while doing it.

And to be honest……. that’s probably the most important part of the process. 😊

Please like, comment, and subscribe below so I know you like this type of content and want to see more of it.

Much love, peace, and happiness. 😊

Free yourself of constant intense sugar cravings at night, after meals, and throughout the day

Introduction

You feel it…. I know you do.

That 9:00PM craving for that ‘sweet sugary goodnesssss.’ In the Charlie the Unicorn voice and everything.

I feel you. It feels like lawn mower driving you to whatever you think will satisfy your desire and you cannot be stopped.

These emergency sugar episodes may seem innocent and small at first, but they grows over time into a massive problem. Over time, and not even that much, your body can begin suffering from an accumulation of refined sugars and internal inflammation from prepackaged sugary junk foods.

Below I have compiled a list of mostly sweet foods that will not only satisfy the sweet cravings with healthy alternatives, but more importantly stop the mayday random sugar cravings that can single handedly derail your health.

  • Dark Chocolate

Chocolate helps to curb sugar cravings through giving the cravings what they want: an increased level of dopamine and serotonin production in the brain. Several studies have shown that low amounts of dopamine and serotonin in the brain are linked with non stop cravings for refined sugars and unhealthy fats. This means that is dark chocolate consumption has immediate results for cravings, and also is a long term solution to cravings once and for all.

  • Sweet Potatoes

This versatile vegetable has a unique sweet flavor that is powerful enough to drive any dinner or dessert dish into delicious heaven. Not only are you going to feel satisfied because it is naturally sweet, but also the vitamins and nutrients are going to keep the dopamine and serration levels in your brain higher, greatly decreasing the frequency for random ravenous sugar cravings.

Sweet Potato Gnocchi

Sweet Potato Vegan Cheesecake

  • Chia Seeds

This food is a superfood that provides your body with a variety of nutritious compounds, and also loads of fiber in each serving. The high fiber within this food is great at keeping the body’s digestive system fuller, satisfied longer, and less likely to take dips and spikes in blood sugar. Less hunger combined with less blood sugar changes makes for far less sugar cravings.

Orange Macaroon Vegan Chia Seed Pudding

  • Dates

This fruit in its natural form is just a sweet as most desserts are. Snacking on this raw fruit will not only quench the sweet tooth craving, but also provide you with a wealth of antioxidants and vitamins to balance your body’s hormone production and digestive balance. Simultaneously, the fiber, potassium and iron in this food will give you the sudden burst of energy that usually accompanies a remedied sugar craving.

Vegan Date & Oat Truffles

Vegan Date Bars

Courtesy of All Recipes
  • Peppermint Tea

This tea is one that immediately relaxes that body and takes that “edge off” of intense random sugar cravings. In addition to that, aromatic therapy with this tea has been shown to help to fight sugar cravings, indigestion, and other nagging symptoms part of the sugar withdrawal process such as rollercoaster amounts of dopamine and serotonin in the brain.

How to Make Peppermint Tea 5 Different Ways

  • Spirulina

Like chia seeds, this food is also considered a phenomenal superfood, just a little less popular. Other than the host of nutrients that balance brain hormones and circulatory system, this food also has an abundance of energy giving amino acids such as tyrosine. This amino acid is a building block protein that causes the brain to produce dopamine and a similar hormone, norepinephrine. High amounts of this amino acid have proven to provide the same chemical brain reaction that causes your body to crave a sugar “high.”

Creamy Dill Sauce w/ Spirulina

Chocolate Spirulina Superfood Energy Bites

 

  • Berries

These have the same sweet taste, but being that they are natural sugars accompanied by lots of fiber they do not give your body the horrible effects that a normal sugar craving would. The high amount of antioxidants and anti-inflammatories also promote balance within the body so that if you do have a sweet craving, it won’t be for artificial sugars but will most likely be for more berries and fruits of the same variety. Better health all around 😊

Berry-Oatmeal Bake

Courtesy of Food Network

Other items that will help reduce sugar cravings:

The Smoothie Diet: 21 Day Rapid Weight Loss Program

Stopping sugar cravings can feel like an endless uphill battle with no rewards. So many programs are healthy, but you feel like crap throughout them until the end. With this program, while provides all the expected results, unlike other programs it actually focuses on feeling good throughout. Have a look here to just to read a little more about it’s amazing results and wonderful reviews.

Backyard Healing Herbs

If you want to fight sugar cravings, increase overall health and herbal knowledge is your thing, you found your match in this priceless book. Compiled of over 18 years of holistic health and counselor experience from the author, this book gives a comprehensive use guide to simple, resilient, low maintenance, and easily cultivatable plants that can be grown in your own backyard and skyrocket your health. Read more here to learn more and see how you can take your health into your own hands even further.

Healing Beverages E-Book

Sugary drinks are almost the brunt of sugar cravings. If you could drink items that reduce sugary drink cravings specifically, half the battle would already be won. This particular book is a comprehensive compilation of herbal beverages that invigorate the body to inwardly heal internal body systems such as the circulatory, lymphatic, and endocrine system. This is important because balance reduces the frequency of craving that soda, artificial fruit punch, or sugary “health” drinks. *you know who I’m talking about* Honestly this one is an amazing read with some killer bonuses with it, check it out here and you won’t be sorry.

Conclusion

You don’t have to cut sweet food from your diet all together, just adding natural fruit and vegetable sugars, and the need for artificial and refined ones will disappear. This type of approach will not only provide you with more satisfaction immediately, but over time is sure to decrease ravenous cravings for unhealthy sugars by satisfying the urge without them. Classic Jedi body-food-mind trick. Works every time. 😊

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Much love, peace, and happiness. 😊

Use these 10 foods to solve daytime sleepiness by getting deep quality sleep

Introduction

Sometimes you feel like a zombie when you get up. You slug through the day, attempting to keep your energy and comprehension up from a lost battle waged the night before. We all know sleep is essential to all energy, health, and productivity, but we fail to understand that the quality is just as equally important as the quantity of sleep. Here below I have compiled a simple list of 10 delicious fruits and snacks that can be added to any diet or lifestyle to improve the quality and quantity of your sleep equally.

  • Almonds

Almonds have some of the highest magnesium concentrations in almost any food, putting it first on this list. High amounts of magnesium are essential to the production of key hormones that cause sleep such as melatonin. That makes these nuts a perfect small bedtime snack that not only satisfies your cravings, but also helps you sleep faster and more soundly.

Photo by Ignacio F. on Unsplash
  • Asparagus

These vegetables have within them a special nutrient called folate which is directly linked with hormones that regulate mood, relaxation, and emotion. The abundance of folate gives this food the ability to contribute to the body’s relaxation reflected in the circulatory and nervous system; this means that it helps the body effectively relax for higher quality sleep.

  • Cherries

This power food has 4 chemicals that directly contribute to sleep quality and duration. The melatonin, tryptophan, potassium, and serotonin work together as a powerful relaxation force that promotes better quality deeper rest. Also within this food, the anti-inflammatory properties from the antioxidants have shown in studies to contribute to more muscular rejuvenation during sleep and better cognitive processes up waking.

Photo by Thomas Q on Unsplash
  • Chamomile Tea

Alternative medicine practitioners and standard medical physicians have been citing this tea as an effective treatment for those who have trouble falling asleep. In this tea there is a unique flavonoid compound called apigenin that is believed to cause the brain to activate the nerve receptors that induce sleep. In addition to that, the glycine present also encourages the body’s nerves and muscles to relax which greatly increase the chance of going into a sleep state.

Photo by ORNELLA BINNI on Unsplash
  • Prunes

Dried plums are not only sweet, healthy, and delicious, but they also contain another 3 part chemical powerhouse specifically designed to encourage more high quality sleep: vitamin B6, calcium, and magnesium. All of these are essential to the body’s natural production of the sleep hormone melatonin making this fruit a great one to eat to go to sleep faster.

  • Bananas

This food, like the cherries above, has melatonin already prepared in it making it perfect for a repetitive evening routine for better sleep. Also this fruit has potassium, which regulates heartbeat and body homeostasis; this makes it easier for the body to be in a relaxed for better muscular rest and rejuvenation during sleep.

Photo by Erik Mclean on Unsplash
  • Hummus

The Chickpeas that make up hummus are high in tryptophan, folate, and B6, which were all mentioned earlier as being direct lines to the body’s natural production of melatonin and serotonin. Experts recommend Hummus as being a great snack around 1 hour before bed so it still does its job, but does not directly interfere with sleep.

Here’s a recipe for it you can use an hour before bed:

Hummus for a better night’s sleep

  • Walnuts

Like others above, walnuts have a high amount of melatonin in them, making them recommended by doctors as a before bed snack to induce sleep quicker. Also the anti-inflammatory properties from the healthy fats help to relax the body into a sleep state. If you don’t like the nuts by themselves, like me, you can mix them in with cashews, almonds, or my personal favorite: craisins.

  • Oatmeal

High melatonin alert here! The high melatonin amounts in this food naturally relax your body, and when combined with the antioxidants and nutrients present in oatmeal, it causes your body to rejuvenate and relax without issue. You might be used to eating them for breakfast, but you can also eat this food at night with sweet dessert recipes and parfaits with fresh fruit and natural sweeteners. They will knock your socks off!

Here are a few recipes here:

16 Oatmeal Dessert Recipes That Satisfy    

Quick Oat Desserts 

  • Kiwis

In 2013 a study at Taiwan’s Taipei Medical University took place on Kiwi’s influence on sleep duration and quality. This study concluded that eating Kiwis continuously improved sleep quality and duration exponentially, so much so that it was cited thereafter as a ‘sleep superfood’. That being said, try to eat Kiwis continuously to reap the benefits. You don’t have to eat them just before bed all time, but at least keep it in your diet consistently for better sleep. As well as the amazing taste. 😊

Photo by engin akyurt on Unsplash

Conclusion

With the 10 foods above, you can improve your sleep without expensive pills or any other unnaturally cultivated methods. Other than the better sleep, the next best thing about these foods is their amazing taste just before bed. You will be looking forward to 2nd dessert with these foods. 😊

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Much love, peace, and happiness. 😊

Photo by Dakota Corbin on Unsplash

 

Stop dry persistent cough using 9 foods as natural remedies

Introduction

Dry lingering persistent coughs are not only annoying, but dangerous if left unchecked. There are cough syrups that do help in neccesary, but natural home remedies are defiantly the way to go if possible to minimize the amount of dangerous additives you can put into your system unknowingly.

The 9 Foods and Teas on this list are super easy to find and can be ordered in bulk online as well as picked up in small amounts at your local Supermarket.

  • Lemon

Lemon is phenomenal for almost everything, especially upper respiratory infections or disturbances. The first thing lemon does for cough is boost the immune system quickly and naturally, making significant headway in helping your body destroy the nagging bacterium or budding virus irritating your throat/lungs. In addition to that, lemon is also one of the cheapest agents that balances body PH, improves overall health, and helps the body repair itself easier and faster. This will not only banish the cough and tickle in your throat now, but also keep it from happening in the future.

Photo by Shaun Meintjes on Unsplash
  • Honey

Honey, as we all know, is great for protecting the throat, remedying a popular cause of cough. In addition to protection, it soothes the throat, and all raw irritated tissues it comes in contact with, making its reach far and wide. Also honey is antibacterial, meaning that, like lemon, is great at destroying nagging bacteria within the upper respiratory system. Finally honey is also a sedative, so it is naturally relaxing to the body, lessening inflammation within the respiratory system, and easing coughing.

Photo by Youssef Aboutaleb on Unsplash
  • Pineapples

Not only is it happy-making because it is delicious, but also because it helps respiratory health immediately and long term. Bromelain, a highly concentrated nutrient in the fruit, is a unique enzyme that loosens mucus within the throat and upper lungs as well as reduces inflammation in tissues within the lungs. But, because it is acidic, make sure you do not drink Pineapple, or other citrus, juice in extreme excess so as not to dry out your throat.

  • Spinach

The large amount of Vitamin B within this food is the top reason of many that it is on this list. It has several varieties of this Vitamin, heightening the respiratory system along with several other systems such as the circulatory system. Within this food there is also a high amount of magnesium, a necessary and plentiful nutrient important to the entire breathing mechanism. Also the antioxidants, especially CoQ10, in high levels in this food help reduce inflammation throughout the body, making the upper lungs less mucus ridden and/or inflamed from continuous coughing.

  • Garlic

A powerhouse of phenomenal cosmic power! With just as much antibacterial and antifungal power as Ginger, Garlic can be used in a chopped clove form for best results. Within the spice, special combinations of chemicals and compounds show to improve the immune system, reduce inflammation, and reduce excessive mucus production. Also like Ginger, it works SUPER fast and can be a remedy for immediate coughing and phlegm symptoms.

Photo by Shelley Pauls on Unsplash
  • Carrots

Carrots are great at clearing the airways within the lungs. Reducing these obstructions greatly  reduces the frequency of coughing. Also, these vegetables are GREAT at prompting the body to detox itself; in this case the lungs and kidneys especially. Regular detoxing of the lungs creates much less probability and frequency of coughing fits and respiratory infections. Fun fact! Carrots are great at reducing snoring at night by reducing mucus and making your membranes less reactive to triggers. Cooked and raw carrots are both good for you, but raw carrots do have a slight advantage over the former version.

  • Marshmallow

This herb has proven time and time again that it with regular use it provides relief for dry cough through soothing and coating the throat and upper lungs with a unique natural nutrient called “mucilage.” Because of that compound, it is also good at remedying sore throats, which is sometimes an annoying result and/or cause of continuous coughing.

  • Ginger

The power STRIKES AGAIN!!! Ginger is really good at loosing mucus throughout the body and the lungs are no exception. Unlike anything else mentioned in the list so far, Ginger is very good at breaking up large phlegm pieces not just in the upper respiratory tracts, but also throughout the lungs. With regular usage it has been noted to clear lungs completely from inflammatory infected mucus. Chinese medicine also has this spice listed as a good remedy for elimination of ‘non-productive’ coughs, coughs with no mucus.

Photo by Don Shin on Unsplash
  • Peppermint

This herb is great for ingestion, as well as aromatherapy. A main thing component attesting for its power, is the menthol in the plant that acts as a decongestant as well as a soother of inflammation through tea and vapors. Other than drinking the tea, you can put peppermint oil on your wrists as well as neck to help reduce inflammation and lower stress levels through inhalation of the vapors throughout the day. This will soothe the throat and lungs, reducing coughing as well as any other accompanying symptoms of a respiratory disturbance.

Conclusion

The foods mentioned above will give your body the kick-buttowski *yes I just said that* power it needs to make your random nagging cough go away. For using all the foods above, there are a plethora of delicious recipes online that will be sure to make your getting better as pleasurable as possible.

Much love, peace, and happiness. 😊

Photo by Brooke Lark on Unsplash

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6 part food diet to combat and treat depression and anxiety

Introduction

Anxiety and Depression can be helped through a diet that is aimed at brain health, hormone production, and body energy and nutrient levels. www.fixfitlove.com

Due to the ridiculously fast pace of the world today, people suffer decision fatigue from both internal external factors in their lives. This decision fatigue often causes general anxiety toward all parts of life, causing everyday living to be extraordinarily difficult.

In order to combat depression and anxiety, there are a plethora of management tools with 3 top ones being diet, exercises, and deep breathing. Diet especially is important to the way the brain functions, and therefore important in treatment of depression. The food that we ingest provides us with nutrients to make our brains work more efficiently and be clearer.

In this particular post, we will review 7 food and beverages to incorporate into your diet to help ease anxiety and depression.

1.      Teas

Drink Chamomile Tea

Chamomile is a natural relaxant that soothes muscles and supports calming hormones into the system. In addition to that it is great for blood pressure, which is another thing that greatly reduces physical stress symptoms. In addition to the chamomile, another relaxing agent is the warm liquid from the tea, it will immediately relieve tension build up within the body. Also it is something that helps with sleeping better, which benefits all other facets of one’s life.

Peppermint tea is great for enhancing clarity and brain function which helps reduce anxiety symptoms as well as release body tension. www.fixfitlove.com

Peppermint Tea

Peppermint relieves excess body tension such as tension headaches, neck pain, and joint pain associated with extreme anxiety and stress. In addition to that, the aroma is very therapeutic and immediately helps with brain function and mental clarity. To heighten this fact, there are hospitals that give peppermint oil for aromatherapy purposes to people hospitalized for shock during heart attack and childbirth during rehabilitation.

2.      Sweets

Dark Chocolate

Dark Chocolate is great for reducing anxiety as well as helping the brain to mitigate stress hormone production throughout the day. www.fixfitlove.com

The flavonoids in dark chocolate help improve brain function and mental clarity, which can severely eliminate some of the stress associated with anxiety. The improved blood flow to the brain helps adapt to stressful situations and reduce the overabundance of stress hormone production. Antioxidants in the chocolate also help to reduce internal inflammation throughout the body, something that has a strong correlation with anxiety and mood disorders.

3.      Spices

Turmeric Add In!!

The curcumin in several studies has been shown to enhance brain health and curb production of stress hormones and stress signals within the body. The abundance of antioxidants also restores body nutrients, making it more efficient and therefore less susceptible to symptoms associated with anxiety and extreme pressure levels. There are also a few studies that have shown that turmeric can help repair the brain from trauma and damage associated with traumatic events.

Thyme and Turmeric are spices that are great to provide the brain with nutrients that over time help the brain to properly manage hormone production and body homeostasis, controlling anxiety symptoms. www.fixfitlove.com

Thyme you, try it!

This specific spice is abundant in tryptophan and lithium, which are two compounds that are essential to the brain’s production of serotonin, a calming and pleasure hormone within the brain. In addition to that, Thyme is good for respiratory health, which can help one with panic attack and anxiety attacks by promoting respiratory health that can combat physical symptoms of extreme anxiety and stress. Finally, aromatic uses for this spice are great for reduction of fatigue, this is something that is great for those whose depression/anxiety fatigues them from life.

4.      Greens

Asparagus

Asparagus is a great food to reduce inflammation within the body and is great for brain health, especially brain neurotransmitters.

Tryptophan is a compound found in abundance in this plant, and is a compound known to relax the body and brain powerfully. This compound also supports mood balance and induction of regular sleeping cycles; this will greatly reduce stress, tension, and mental strain. Also the Vitamins B and B12 in this plant brain and nerve function, being that this helps neurotransmitters, it is perfect for the serotonin that the plant also provides.

Dark Leafy Greens

The density of nutrients present in these greens cannot help but benefit the body in more ways than one. Antioxidants within them specifically create an armor protection around the body creating a healthier environment that is stronger against the attacks of physical stress symptoms. The folate compound in them also helps with brain neurotransmitter function and efficiency, helping with brain clarity and emotional balance. Also the magnesium is critical in the body for regulating the systematic release of stress hormones such as adrenaline. 

5.      Fruits

Orange Force!

Oranges have Vitamin C, a very important nutrient to the body regarding blood pressure, inflammation, and anxiety. www.fixfitlove.com

High levels of Vitamin C within the body have shown to reduce anxiety and stress significantly. Vitamin C also helps reduce blood pressure and cortisol within the body, two factors that cause the body to fly into paralyzing anxiety attacks. Also the smell or oranges is good for aromatherapy; saving the peels and zests is a cheap way to populate one’s house with this in order to combat the unexpected happenings of life.

Blueberry Blaster!

Blueberries improve brain efficiency greatly and also help control free radicals, lessen the possibility of anxiety episodes. www.fixfixlove.com

This power fruit is high in flavonoids and Vitamin C, two of the dream team compounds for brain health, mental efficiency and clarity. Also the antioxidants within this fruits also help with cell repair; a great combatant against the cell damage that occurs as a result of bodily stress and trauma. Also, the combatting free radicals also helps decrease susceptibility to environmental illnesses, something that can do nothing but improve body health.

6.      Nuts/Seeds

Almonds

The vitamin B12 is abundant within this nut, a vitamin that helps brain function and immune system support. Vitamin E in them equips the body to stop and inhibit the oxidative damage throughout the body that is associated with high anxiety and stress levels. The large presence of Zinc present within these nuts also can combat low levels of this mineral that are repeatedly seen in those with severe mental health disorders.

Almonds and Cashews put fats and nutrients in the body that significantly improve brain health and help the body maintain healthy homeostasis, mitigating anxiety and panic attack episodes. www.fixfitlove.com

Cashews

Another tryptophan powerhouse, cashews are great for helping the brain properly designed with neurotransmitters the hormones that regulate mood and emotion. Vitamin B6 is another nutrient within this nut that helps with the uptake of serotonin within the body, and when combined with magnesium, another mineral in this plant, it helps not only depression, but also overall brain health. Also the healthy fats present in this nut helps with mood balancing, hearth health, and nervous system function.

Final Thoughts

Adding these food to ones diet may seem small, but with consistency, can help lessen the immense load of anxiety and depression.

Skim the bullet points below to bring it on home:

  • Teas great for anxiety are Chamomile and Peppermint Tea because of their ability to relieve tension and enhance brain function.
  • Sweets like dark chocolate help reduce anxiety and enhance mental clarity and general cognitive function.
  • Spices such as Turmeric and thyme are easy to use in foods and in teas to help reduce inflammation, repair brain health, and help anxiety and depression directly.
  • Greens such as Asparagus, Spinach, and Kale are great not only for giving immense amounts of nutritional value, but also because of their importance to brain function and serotonin producing hormones.
  • Fruits such as Blueberries and Oranges are easy to find and buy in bulk, and are great not only for respiratory health, cell repair, and circulatory system health.
  • Nuts and Seeds as Almonds and Cashews are great sources of healthy fats and Vitamins that help with mood balance, brain function, and nervous system function.

When you feel like everything is crushing you, eating healthier can help manke things a little more manageable not just mentally, but also physically. I hope this post was able to help you in those dark times to keep doing what’s best for your body and mind.

Much love, peace, and happiness.;)

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